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Do you have enough energy?

Many doctors say that two out of five patients complain for lack of energy. They often hear the phrases “I’m always tired” or “I have no strength”. It is common now for many people to find it hard to get up in the morning, hard to stay awake at work at noon and to “plunge” into the couch, with a TV diner in front of them, in the afternoon. Many wait for the weekend so that they can enjoy sleeping instead of an excursion into nature...

 Stress and our workload may significantly contribute to exhaustion. When we spend the longest part of our day being stressed out, it is natural to feel exhausted at the end of the day. It is actually a physical function, as stress triggers our adrenals to produce stress hormones such as adrenaline and cortisol. When our adrenal glands are overloaded, the countdown of fatigue begins...

Did you know that with proper diet we can get our energy back? Calm yourselves, slow down a little... Mind your habits and the consumption of alcohol, coffee, soft drinks, sweets and processed foods, sauces and stimulating substances in general. While they slightly boost your energy at first, you feel deflated and empty again after a while... That’s the price you pay to the “energy lenders” or should I say “energy loan sharks”.

Causes for low energy

What you can do



Unbalanced levels of dietary protein, carbohydrates, fat.

The general rule is: 55% mainly whole grain carbs -15% protein, 30% fat



Unbalanced blood sugar

Avoid foods like refined grains, sweets, sauces, soft drinks. 

Increase your consumption of protein, such as lean meat, fish, eggs, legumes, nuts uncookedand unsalted



Eating too much or too little

Moderation is key



Vitamins and trace elements deficiency

Eat fruit, vegetables, natural nuts rich in fiber, vitamins, minerals, trace elements





Poor digestion, assimilation, constipation


Take care of your gastrointestinal system’s health.Check for intestinal leaks, 

bowel dysbiosis, 

lack ofdigestive enzymes, food allergies / intolerances.

Constipation can cause serious energy shortages.



Anxiety and stress factors such as strong trauma, chronic inflammations, infections, viruses, etc. 

●Stress – Fatigue, the two faces of our modern way of life ●

Seek relief techniques such as yoga, personal coaching, light daily

 exercise, music, dance,whatever makes you feel better. 

When our immunesystem is fighting various infection

s it consumesenergy, so we feel more tired than normal.


Learn what happens to your body and why (see Immune System: guardian or foe?)



Excessive exposure to toxins

Get rid of as many as you can by carefully removingany mercury fillings,

reducing your exposure toradiation sources such as electronic devices,

 reducingyour exposure to exhaust fumes, cosmetics,detergents, chemicals, food additives etc.

Drink at least 8 glasses of water daily. It helps our detoxifying 

mechanism to move.

Beware of bowelinfections such as candida, which releases toxinsitself.



Intake of stimulants such as caffeine, alcohol, nicotine, substances

Reduce gradually, in order to be free of them




Be them environmental or food allergies,

they disruptthe immune system,

leading our bodies to be in constant battle and consume energy, 

until it is spent.



Hormonal imbalance

If any hormones are out of balance, like our stresshormones 

or our estrogens, or even if we have a ‘lazy’ thyroid,

it is very likely that we feel tired and lethargic.



Sleep deprivation

Do we need to say anything you don’t already know about this?


 Soil with a low content of minerals and trace elements, such as selenium, iron, zinc, magnesium, due to the overexploitation of agricultural land, does not permit us to get from foods these valuable elements for our health. Deficiencies in those elements may cause a lack of energy, mental health disorders, sleep disorders, frequent infections, among others. It can also cause latent or otherwise “hidden” hypothyroidism which is not easily detected by the diagnostic tests but the symptoms nevertheless are quite clear and they literally overwhelm us!

Appropriate changes in our eating habits and nutritional supplements which are as natural as possible can significantly contribute to the recharging of our “batteries”.


Blair S et al. 2001. Active Living Every Day

Ian Marber 2005. The Food Doctor Everyday Diet Dorling Kinsley

Rayman P., 2000. The Importance of Selenium to Human Health.

Hawkes W., Keim Ν., 2003. Dietary Selenium Intake Modulates Thyroid Hormone and Energy Metabolism in Men.





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The British Association for Nutrition & Lifestyle Medicine