Everyone feels run-down once in a while — but if low energy or fatigue have become your constant companions, it might be more than just a busy schedule catching up to you.
Kristen Pertuset, CNP, a primary care provider with Adena Health in Piketon, sees it all the time: hardworking people who power through exhaustion, assuming it’s just part of life.
“Fatigue is most often not a diagnosis, but a signal,” Pertuset explains. “It’s your body’s early warning sign that something is out of balance. Don’t just chalk it up to being busy if you’re not feeling like yourself.”
In this article, Pertuset shares how your everyday habits — like sleep, stress, and nutrition — affect your energy, along with five practical steps to start feeling more like yourself.
Listen to your body
When patients come in tired or fatigued, Pertuset starts with conversation.
“When did these symptoms start? Have there been any changes in your routine, sleep, or stress levels? Sometimes the story tells us more than any lab result can.”
From there, she looks at both lifestyle and medical causes.
“Lack of sleep, poor diet, sedentary lifestyle, caffeine dependence, alcohol use, thyroid dysfunction, nutrient deficiencies like iron or vitamin D, depression, anxiety, and some chronic conditions can all contribute to fatigue.”
If fatigue continues despite healthy habits, it may be your body’s way of telling you something bigger is happening — and that it’s time to dig deeper with your provider.
How stress and sleep work against you
One of the biggest factors Pertuset sees is stress — often chronic stress that’s become invisible to the person living with it.
“Chronic stress keeps your body in fight-or-flight mode,” she explains. “That can lead to mid-afternoon crashes, mental fatigue, blood sugar swings, and even chronic inflammation. If it’s not addressed, stress eventually starts showing up in your body.”
Sleep plays a similar role — and most of us don’t get enough of it.
“If you don’t have a consistent bedtime routine, your body isn’t able to ‘plug in’ and recharge,” she says. “We often think we can sacrifice sleep in the name of productivity, but it’s a vital piece of our health. If your phone can’t keep running without being charged, how important do you think that is for us?”
How nutrition needs consistency
Beyond stress and sleep, daily habits like what — and when — you eat can have a big impact on how your body feels.
“If your eating times are inconsistent or you’re not getting enough nutrients, that can cause dips in energy or cortisol surges,” Pertuset explains. “And if we’re overscheduled — no rest, no downtime — it’s no wonder we feel exhausted.”
Your body might be trying to tell you it needs balance, not just fuel. Paying attention to hunger cues, hydration, and regular mealtimes helps keep energy and mood steady throughout the day.
Five simple changes that restore energy
Pertuset’s recommendations aren’t about major overhauls. They’re realistic, sustainable, and built around helping patients feel better step by step.
Start with water.
“Our bodies are about 60% water, and it’s necessary for almost everything — circulation, detoxification, and energy production. I tell people to start slow: swap one or two drinks a day for water and cut back gradually on soda or tea.”
Elevate your bedtime routine.
“I tell people to think about the bedtime routine they’d set up for a toddler. Take a warm bath, drink soothing tea, read, dim the lights — signal to your body that it’s time to rest.”
Fuel your body, don’t just feed it.
“If it was once living — a plant or animal — it’s generally a better food source than something from a box. And if it can sit on a shelf for weeks without spoiling, there’s probably a fresher choice.”
Move a little, every day.
“It doesn’t have to be hard or require equipment. A short walk outside with family or friends most days boosts circulation, mood, and energy.”
Make space for rest — not just sleep.
“We all need downtime to fill our cup. Resting isn’t being lazy. It’s how we reset mentally and physically.”
When to stop waiting it out
If you’ve made small changes — improved your sleep, diet, water intake, or activity level — but still feel worn down, it’s time to check in with your primary care provider. Fatigue that doesn’t improve is often your body’s way of telling you there may be a deeper problem.
“We all take pride in working hard, but exhaustion shouldn’t be a badge of honor,” Pertuset says. “When your energy’s off, your body’s asking for attention — and the sooner we listen, the easier it is to fix.”
Even if you think you’re “just tired,” a simple visit can help uncover what’s really going on — from nutrient deficiencies and thyroid issues to stress, sleep problems, or chronic conditions that need support.
Schedule an appointment with Adena Primary Care to evaluate persistent fatigue and create a plan to improve energy. Visit Adena.org/PrimaryCare to learn more or find a location near you.
Meet our expert: Kristen Pertuset, CNP
Born and raised in Adams and Scioto counties, Kristen Pertuset, CNP, is passionate about caring for the same southern Ohio communities she’s always called home. She began her health care career at 19 as a unit clerk and nursing assistant before eventually earning her Master of Science in Nursing from Case Western Reserve University in 2014. With more than a decade of experience as a nurse practitioner — including four years in rural primary care and four in oncology — Pertuset brings a well-rounded, compassionate approach to every patient she sees. She believes in teamwork, prevention, and helping patients understand that wellness is something you build together. Outside of work, Pertuset enjoys life with her husband and their two children.