Daily Sabah (Turkey) - - Lifestyle -

Poor nutri­tion or eat­ing less than you need low­ers your en­ergy. To avoid low blood glu­cose and pro­tect your en­ergy, your diet must be bal­anced in terms pro­tein and car­bo­hy­drate in­take.

Due to tech­no­log­i­cal ad­vance­ments, mil­lions of peo­ple work glued to their seats for hours, which leads to chronic stress and fa­tigue. Thanks to new stud­ies, we now have some solutions for the most com­mon fac­tors caus­ing low en­ergy lev­els. Most of us say “I don’t have any time due to my busy sched­ule” as an ex­cuse, which leads to seden­tary life­style and slows me­tab­o­lism. There­fore, shift­ing into an ac­tive life­style all at once might be chal­leng­ing.

A well-bal­anced diet boosts your im­mune sys­tem and keeps your en­ergy lev­els high.


Al­though more than 25 per­cent of peo­ple have gluten sen­si­tiv­ity, only 1 per­cent of them are aware of this prob­lem. If you have bloat­ing or con­sti­pa­tion af­ter eat­ing in­stead of feel­ing en­er­gized, you might be sen­si­tive to gluten. Un­di­ag­nosed food sen­si­tiv­i­ties (like gluten) may cause in­flam­ma­tion in your in­testines and pre­vent the di­ges­tion of es­sen­tial nu­tri­ents like iron.

Iron is the main con­stituent of he­mo­glo­bin in red blood cells, which carry oxy­gen to all cells. So, hav­ing fa­tigue is an in­evitable con­se­quence of iron de­fi­ciency. The best so­lu­tion to pre­vent this (for those sen­si­tive to gluten) is to have a gluten­free diet that in­creases the in­take and di­ges­tion of iron.

The first rule to keep your en­ergy level high through­out the day is not to stay hun­gry. Poor nutri­tion or eat­ing less than you need low­ers your en­ergy level. There­fore, in or­der to avoid low blood glu­cose and pro­tect your en­ergy, you should con­sume foods with small quan­ti­ties of car­bo­hy­drates.

Eat­ing fiber-rich foods is in­valu­able for the health of your di­ges­tive sys­tem. You must in­clude whole grain food and fiber-rich fruits and veg­eta­bles to your diet.


The liver is the power plant of the body as it con­trols and reg­u­lates the en­ergy lev­els. Un­healthy foods, sweet­ened bev­er­ages and cig­a­rettes make it harder for the liver to cleanse tox­ins or harm­ful sub­stances in your body, and the ac­cu­mu­la­tion of tox­ins in the body might cause fa­tigue.


Choose good sources of high-qual­ity pro­tein. Com­bine pro­teins and carbs in ev­ery meal and snack. Pro­tein helps pre­vent­ing rise of the blood sugar level af­ter meals. Good sources of pro­tein in­clude chicken, fish, non-fat meat, low-fat dairy prod­ucts and legumes.

Also, keep in mind that drink­ing 2.5 to 3.7 liters of wa­ter per day for men and 2 to 2.7 liters of wa­ter for women is very im­por­tant.

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