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Understanding the Impact of Work Culture Nearly every week, I sit across from patients at my Mountain View Primary Care Medical Clinic. They come in with anxiety, depression, insomnia, chest pain, high blood pressure, or chronic fatigue. As we talk, the same story unfolds again and again: long hours, relentless pressure, too little sleep, very little movement, and almost no time to rest or be present with family. Most work from morning until evening. They come home briefly and then log back on late into the night. Over time, this pattern has quietly become normalized, especially in Silicon Valley and other high-pressure work environments. Medically, it is deeply unhealthy. The Silent Struggles of Patients When I first meet these patients, it often feels like a quiet guessing game. The way they describe their treatment at work frequently reveals where they work. It has become an unsettlingly familiar pattern. There is a growing sense of intimidation in many workplaces. Performance reviews, constant evaluations, criticism, and being placed on various tracks have created an environment where people are afraid to slow down or speak up. I see patients tremble as they describe their work situations, fearful that taking care of their health could cost them their job. Even when their bodies are clearly signaling distress, they hesitate to slow down. The Consequences of Ignoring Health I see the deeper consequences of this every day. I care for women and men who, behind closed exam room doors, finally allow themselves to break down. They are exhausted, unwell, and overwhelmed. Some put off seeking care until they are seriously ill and need emergency treatment. Others push through symptoms out of fear of missing work, only to later face life-altering diagnoses that might have been prevented much earlier. What troubles me just as much is how hard it has become to convince people that their health matters more than their job. Working eighteen hours a day is not healthy. No amount of productivity outweighs sleep, mental health, or physical well-being. Yet many patients struggle to accept this. They feel guilty resting. They worry about falling behind. The Medical Perspective From a medical perspective, chronic stress, lack of sleep, and long periods of sitting increase the risk of heart disease, stroke, metabolic conditions such as diabetes, anxiety, and depression and other more serious conditions. I am seeing these issues appear earlier and earlier in people who are talented, driven, and following the expectations placed on them. In addition to treating medical conditions that often stem from stress, for many patients the only way I can truly help them begin to feel better is by creating space for both physical and mental recovery through medical leave when their environment has become unsustainable. There is often a quiet relief in their eyes when they realize it is okay to slow down. A Question of Values A simple question sits beneath all of this: Would you want your spouse, your child, your sibling, or your parent to live this way at work? To carry constant pressure, sacrifice sleep, miss family dinners, and feel guilty for resting? If the answer is no, then it is worth questioning why this has become acceptable for anyone. Managers and employers have an opportunity to recognize human limits and support more sustainable ways of working. This is where meaningful change can begin, not just at the individual level, but at the level of leadership. Reflecting on the Past I often think back to my childhood when my dad would not stay a minute past five. Working eight to five was simply the norm. Dinner with family was routine, not rare, and time away from work was acceptable. That balance gave people perspective and quietly protected their health. When we start living to work instead of working to live, something essential is lost. Balance fades, and burnout quietly takes its place. No job is worth illness, and no organization truly benefits when people are exhausted or unwell. Health is not optional; it is the foundation on which everything else rests. Moving Towards a Healthier Work Environment It’s worth pausing to consider whether the way we work supports our health or slowly changes our relationship with it, from something we protect to something we sacrifice. The Importance of Self-Care On an individual level, self-care is crucial. Here are some strategies to prioritize your health: Set Boundaries : Learn to say no and set limits on work hours. Prioritize Sleep : Aim for 7-9 hours of quality sleep each night. Stay Active : Incorporate movement into your daily routine, whether through exercise or simply walking more. Practice Mindfulness : Techniques such as meditation can help reduce stress and improve focus. Conclusion In conclusion, the pressure to perform in high-stress environments can have detrimental effects on health. It is essential for both individuals and organizations to recognize the importance of well-being. By fostering a culture that values health, we can create a more sustainable and productive work environment. If you can relate to this post or are feeling the burden of overwork, contact your primary care physician. You don’t have to navigate this alone, and early support can make a meaningful difference in both your health and overall well-being. Dr. Sapna Rajput Board Certified Family Medicine Physician Mountain View Primary Care Medical Clinic drsapnarajput.com

Eating a balanced diet rich in protein is essential for maintaining muscle, supporting metabolism, and overall health. For those who follow a vegetarian lifestyle, finding adequate protein sources can sometimes feel challenging. Fortunately, there are many delicious and nutritious plant-based protein options available that can easily meet your daily protein needs. This article explores the best vegetarian protein sources and offers practical tips on incorporating them into your meals. Exploring Plant-Based Protein Options Plant-based protein options come from a variety of foods that are naturally rich in protein and other vital nutrients. These options are not only beneficial for vegetarians but also for anyone looking to reduce meat consumption or add more variety to their diet. Some of the most popular plant-based protein sources include legumes, nuts, seeds, whole grains, and soy products. Legumes such as lentils, chickpeas, and black beans are excellent sources of protein and fiber. They can be used in soups, stews, salads, or even made into spreads like hummus. Nuts and seeds, including almonds, chia seeds, and pumpkin seeds, provide healthy fats along with protein, making them perfect for snacks or toppings. Soy products like tofu, tempeh, and edamame are complete proteins, meaning they contain all nine essential amino acids. These versatile ingredients can be grilled, stir-fried, or added to salads and sandwiches. Whole grains such as quinoa, farro, and brown rice also contribute to protein intake while providing complex carbohydrates and fiber. Quinoa, in particular, is a complete protein and can be used as a base for salads or side dishes. Mixed legumes as plant-based protein options What Vegetarian Food Is High in Protein? When looking for vegetarian foods high in protein, it’s important to focus on those that provide a substantial amount per serving. Here are some top choices: Lentils : About 18 grams of protein per cooked cup. They are easy to cook and can be added to soups, salads, or made into patties. Chickpeas : Around 15 grams of protein per cooked cup. Perfect for making hummus, falafel, or adding to stews. Tofu : Contains approximately 10 grams of protein per half-cup. It absorbs flavors well and can be grilled, baked, or scrambled. Tempeh : Offers about 21 grams of protein per half-cup. It has a nutty flavor and firm texture, great for stir-fries or sandwiches. Quinoa : Provides 8 grams of protein per cooked cup. It’s a versatile grain that can replace rice or be used in salads. Greek Yogurt (for lacto-vegetarians): Contains about 17 grams of protein per cup. It’s creamy and can be eaten plain or with fruits and nuts. Edamame : Young soybeans with 17 grams of protein per cooked cup. They make a great snack or salad addition. Including a variety of these foods in your diet ensures you get a broad spectrum of amino acids and other nutrients essential for health. Incorporating Vegetarian Protein Sources into Your Meals Adding plant-based protein options to your daily meals can be simple and enjoyable. Here are some practical ideas: Breakfast : Start your day with a protein-packed smoothie using Greek yogurt, chia seeds, and almond butter. Alternatively, try oatmeal topped with nuts and seeds. Lunch : Prepare a quinoa salad with chickpeas, cucumbers, tomatoes, and a lemon-tahini dressing. Or enjoy a tofu stir-fry with mixed vegetables and brown rice. Dinner : Make lentil curry served with whole-grain naan or tempeh tacos with avocado and salsa. Snacks : Keep roasted chickpeas, mixed nuts, or edamame pods handy for quick protein boosts. Baking : Incorporate protein-rich flours like chickpea or almond flour into muffins and breads. Experimenting with different recipes and flavors can keep your meals exciting and satisfying while meeting your protein needs. Quinoa salad with chickpeas as a plant-based protein meal Benefits of Choosing Plant-Based Protein Options Opting for plant-based protein options offers several health and environmental benefits: Heart Health : Many plant proteins are low in saturated fat and cholesterol, which supports cardiovascular health. Digestive Health : High fiber content in legumes and whole grains promotes healthy digestion. Weight Management : Plant proteins can help you feel full longer, aiding in weight control. Sustainability : Plant-based diets have a lower environmental impact compared to animal-based diets. Nutrient Diversity : Plant foods provide vitamins, minerals, antioxidants, and phytochemicals that contribute to overall wellness. By incorporating a variety of these foods, you can enjoy a nutrient-rich diet that supports long-term health. Tips for Maximizing Protein Absorption from Plant Foods While plant-based proteins are nutritious, some do not contain all essential amino acids in sufficient amounts. Here are tips to ensure you get complete protein nutrition: Combine Complementary Proteins : Pair foods like rice and beans or hummus and whole wheat pita to get all essential amino acids. Eat a Variety of Protein Sources : Rotate different legumes, grains, nuts, and seeds throughout the day. Include Soy Products : Tofu, tempeh, and edamame are complete proteins and excellent staples. Consider Fortified Foods : Some plant-based milks and cereals are fortified with additional protein and nutrients. Mind Cooking Methods : Avoid overcooking legumes and grains to preserve protein quality. Following these strategies will help you optimize your intake of essential amino acids and maintain balanced nutrition. For those seeking reliable and diverse vegetarian protein sources , incorporating these plant-based options into your diet can be both delicious and healthful. Whether you are new to vegetarianism or simply want to add more plant proteins to your meals, these foods provide excellent nutrition and variety. By exploring different recipes and meal ideas, you can enjoy a satisfying diet that supports your health goals and lifestyle. Mountain View Primary Care Medical Clinic 650-254-6665 drsapnarajput.com

Ever catch yourself thinking, “When did my body start doing… this ?” Perimenopause has a way of sneaking in like an uninvited guest, changing your sleep, your mood, your patience, your energy and even how your clothes fit. It can feel unsettling, unpredictable, and at times unfair.  So what exactly is perimenopause, and what is going on inside your body during all of this?   In simple terms, this is the stage when your hormones start shifting in ways that can feel anything but subtle. Estrogen begins to behave like it’s on a roller coaster, rising one moment and dropping the next. Progesterone gradually declines. Other hormones, like FSH, climb higher while LH moves unpredictably. With all of this happening behind the scenes, it is not surprising that you are noticing shifts in how you feel. These are changes that can be hard to explain to your partner or family members.  Your body is moving through a major transition, and the symptoms you are experiencing are real reflections of the hormonal changes happening within you. But here is the part that rarely gets said out loud: you are not simply at the mercy of these changes . Even in the middle of the hormonal whirlpool, you still have influence. You still have agency. And there is one powerful, accessible, and completely free tool that can help you feel steadier, stronger, and more in control of your body again: exercise. Think of it not as pressure or perfection, but as a way to build your strength, support your metabolism, lift your mood, and steady the hormonal ups and downs. It’s one of the most empowering choices you can make during perimenopause and it’s always within reach. The Three Types of Exercise Every Perimenopausal Woman Needs 1. Cardiovascular Exercise During perimenopause, the hormonal changes affect your heart, blood vessels and cholesterol levels. This is a time when your cardiovascular system becomes more vulnerable. Regular cardiovascular exercise is one of the most effective ways to support and protect your heart during this transition.  How Cardio Supports Your Heart Cardiovascular exercise does so much more than raise your heart rate. It strengthens the way your heart pumps blood and helps your blood vessels stay healthier. It can lower your resting heart rate, reduce blood pressure, improve cholesterol levels, lower blood sugar, and calm inflammation. It also helps prevent the weight gain that many women notice around the belly as hormones fluctuate. How Cardio Eases Your Symptoms Cardio does not just help your heart. It also supports the symptoms that often make perimenopause feel so disruptive. Regular cardiovascular movement can lift your mood, reduce anxiety, improve sleep, ease joint and muscle discomfort, and boost your daily energy. Many women describe feeling more grounded and clearer mentally when they stay active. How Much Cardio Do You Need? The American Heart Association recommends at least 150 minutes of moderate-intensity aerobic activity each week, such as brisk walking, or 75 minutes of vigorous activity, such as jogging. You can mix and match both types depending on what feels right for you. If committing to long sessions feels overwhelming, start with 5 or 10 minutes at a time and increase each week. Small, consistent steps add up and still give your body benefits. What Counts as Cardiovascular Exercise? Cardio is any movement that gets your heart beating faster and makes you breathe a little harder. Excellent options include brisk walking, jogging, swimming, cycling, dancing, and aerobic classes. Weight-bearing forms of aerobic exercise, like walking or dancing, offer added benefits for your bones, which become more vulnerable during this stage. The repetitive impact forces from weight-bearing cardiovascular activities help preserve bone density by producing force on bones. This promotes bone growth and strength. Walking has been shown to improve bone mineral density at the hip in early postmenopausal women. 2. Strength and Resistance As you move through perimenopause, maintaining strength becomes more important than ever. Declining estrogen affects the balance between bone formation and bone breakdown, which can lead to faster bone loss. At the same time, muscle loss naturally accelerates. Strength training is one of the most effective ways to protect both your bones and your muscles during this stage of life. Why Strength Training Matters When you lift weights or work against resistance, your muscles pull on your bones with meaningful force. Your bones respond to that stress by becoming stronger and denser. This is your body’s natural way of adapting to the demands you place on it. Strength training also helps preserve muscle mass, which supports your metabolism, balance, mobility, and overall physical function. Many women even notice that regular resistance training helps with hot flashes, mood changes, and daily energy. How Much Strength Training Do You Need? Aim for strength or resistance training at least two to three days per week. You can use dumbbells, resistance bands, weight machines, or your own body weight through movements such as squats, push-ups, lunges, and rows. The goal is to challenge your muscles enough that they feel tired by the end of each set. If you are unsure how much weight to use, a helpful guideline is working at 40 to 80 percent of your one repetition maximum, or 1RM. Your 1RM is the heaviest weight you can lift once with good form. For example, if you can push 100 pounds one time on a leg press, then 60 pounds is about 60 percent of your 1RM. At that intensity, most women can complete 8 to 12 repetitions before the muscles fatigue. Why Heavier Loads Help Within safe limits, gradually increasing the weight over time sends a stronger signal to your bones and muscles. This approach, called progressive resistance training, is especially effective during perimenopause because it directly counters the accelerated bone and muscle loss that can occur during this transition. The Bottom Line Strength training is one of the most powerful tools you have to protect your long-term health during perimenopause. It supports your bones, your muscles, your metabolism, and your overall well-being. When combined with cardiovascular exercise, it creates a balanced foundation that helps you feel strong, capable, and more in control through the hormonal changes ahead. 3. Mind-Body Exercise Perimenopause affects far more than your physical health. Sleep may feel disrupted, stress may rise more easily, and your mood may shift in ways that feel unfamiliar. Mind-body exercises offer a gentle but powerful way to steady these changes and support both your emotional and physical well-being. Why Mind-Body Practices Matter Practices such as Yoga, Tai Chi, Pilates, and Qigong blend movement with breath and mental focus. They are not just exercises. They help calm your nervous system, release tension stored in the body, and bring you back to a sense of steadiness and presence. For many women, these practices become an anchor during the unpredictability of perimenopause. How Mind-Body Exercise Helps Research shows that mind-body practices improve bone mineral density, sleep quality, anxiety, depression, and fatigue in perimenopausal and postmenopausal women. Yoga, in particular, has been shown to enhance both physical and psychological quality of life. These benefits make mind-body exercise especially helpful if you are experiencing stress, restless nights, or mood changes. Where to Start You do not need long sessions or complicated routines. Even ten minutes of gentle stretching, focused breathing, or guided movement can shift how you feel. Choose a practice that feels approachable. A simple yoga flow, a beginner Pilates class, or a Tai Chi video can be a supportive way to reconnect with your body when everything else feels in flux. The Power of Combining All Three Each type of exercise plays a different role during perimenopause, and together they create a powerful foundation for your health. Programs that blend aerobic exercise, strength training, and mind-body practices tend to be the most effective for managing the wide range of symptoms women experience during this transition. When movement is paired with supportive nutrition, such as reducing saturated fat and cholesterol, the benefits grow even stronger. Making Exercise Work for You The best exercise plan is the one you can actually stick with. Choose activities you enjoy. Your routine should feel functional, meaning it supports the way you move through daily life, and it should be varied enough to keep you interested over time. Small steps taken consistently will always be more effective than the perfect plan that never gets started. What to Approach with Care Most exercises are safe for perimenopausal women, but certain conditions call for more caution. If you have osteoporosis, joint pain, or a higher risk of falling, approach high-impact activities carefully. Working with a healthcare provider or physical therapist can help you design a safe, effective plan that protects your bones and joints while still helping you stay active. The Bottom Line Cardiovascular exercise, strength training, and mind-body practices each offer meaningful benefits during perimenopause. While researchers continue to refine the optimal prescription, the evidence clearly supports a balanced and well-rounded routine. If you are unsure where to begin, speaking with a knowledgeable primary care physician can help you create a plan that feels safe, sustainable, and tailored to your goals. The path forward does not require perfection, only the willingness to begin. If you have five minutes today, start there. Five minutes is enough to gently move you toward strength and steadiness. Dr. Sapna Rajput Primary Care Physician Doctor or Osteopathic Medicine Board Certified in Family Medicine Civil Surgeon drsapnarajput.com 650-254-6665

Understanding High Cholesterol: What It Means and Why It Matters High cholesterol means there is too much cholesterol circulating in the blood, especially low-density lipoprotein (LDL), often called “bad” cholesterol. Cholesterol is a waxy, fat-like substance. Cholesterol itself is essential for building cell membranes and producing hormones, but having too much can become harmful. Why is high cholesterol harmful? When LDL cholesterol is too high, it can deposit in the walls of arteries, forming plaques. Over time, these plaques narrow and harden the arteries, a process called atherosclerosis, which restricts blood flow. This can lead to serious health problems: Coronary artery disease Heart attacks Strokes Peripheral artery disease High cholesterol also drives low-grade inflammation and endothelial dysfunction, which further accelerates cardiovascular disease. Effects beyond the heart Excess cholesterol doesn’t just affect blood vessels. Research shows that cholesterol buildup can contribute to: Liver disease Diabetes Chronic kidney disease Certain neurodegenerative conditions, including Alzheimer’s disease In recent years, scientists have recognized that cholesterol-induced toxicity can affect many organs, not just the heart. What increases your risk of high cholesterol? Several factors can play a role: Genetics (family history of high cholesterol) Age Diet high in saturated or trans fats Excess weight or obesity Sedentary lifestyle While some factors can’t be changed, many can be improved through lifestyle choices. How to manage and lower cholesterol Healthy habits can make a meaningful difference: Eating a healthy diet Reducing saturated fats and eliminating trans fats Exercising regularly Maintaining a healthy weight For some people, lifestyle changes alone aren’t enough. Medications, including statins and newer agents, can be highly effective at lowering LDL and reducing long-term cardiovascular risk. In summary High cholesterol remains one of the most important risk factors for cardiovascular disease. Its effects extend beyond the heart, influencing overall metabolic and organ health. Through a combination of healthy habits and, if needed, medications, high cholesterol can be managed effectively to protect long-term health. If it’s been a while since your last cholesterol test, consider scheduling a visit. It can give you valuable insight into your heart health. Dr. Sapna Rajput, D.O. Board Certified in Family Medicine Civil Surgeon 525 South Drive, Suite 101 Mountain View, CA 94040 650-254-6665 frontdesk@drsapnanrajput.com

As a family medicine doctor, I often get asked: “How can I get enough protein on a vegetarian diet?” This is especially common among my Indian patients, many of whom follow vegetarian or plant-based lifestyles. The good news? There are plenty  of vegetarian foods that are rich in protein that can support your energy, metabolism, and overall health. Why Protein Is Essential for Vegetarians Protein isn’t just for athletes—it's vital for everyone. It helps: Build and repair tissues Support hormones and enzymes Strengthen the immune system Maintain muscle mass and healthy skin, hair, and nails Getting enough protein on a vegetarian diet is absolutely possible with the right mix of foods. Best Vegetarian Protein Sources for Indian Diets 1. Lentils (Dal) Protein:  ~18g per cooked cup (varies by type of Dal) Dals like moong, toor, and masoor are rich in protein and iron. Easy to cook and budget-friendly. 2. Beans and Other Legumes Protein:  ~14g per cooked cup Include dishes like chole, rajma, or sprouted chana salad. Beans and legumes are protein powerhouses. Sprouting moong, methi, or chana improves digestibility and boosts nutrient absorption. (Beans breakdown-per cooked dry beans): Lupini beans – 25–26g protein per cooked cup (very high compared to other beans) Black beans – ~ 15g   per cooked cup Kidney beans – ~ 15g per cooked cup Pinto beans – ~ 15g per cooked cup Cannellini beans – ~12–13g per cooked cup Garbanzo beans (chickpeas) – ~14.5–15g per cooked cup 3. Tofu and Tempeh Protein:  Tofu ~10g; Tempeh ~15g per ½ cup Great plant-based alternatives to paneer. Add them to curries or stir-fries. 4. Paneer (Indian Cottage Cheese) Protein:  ~12-14g per ½ cup Paneer is a high-protein favorite. Grill, sauté, or add it to sabzis, but keep an eye on portion sizes if watching fat and cholesterol intake. 5. Greek Yogurt (Plain, Unsweetened) Protein:  ~13-19g per ¾ cup A high-protein snack or breakfast. Choose unsweetened versions to avoid added sugars. 6. Quinoa Protein:  ~8g per cooked cup A complete protein and a great substitute for rice. Try it in pulao or with dal. 7. Nuts and Seeds Protein:  ~5–8g per ounce Snack on almonds, pumpkin seeds, chia, or flaxseeds. Roasted seeds are a great alternative for those with nut allergies. 8. Milk and Curd (Dahi) Protein:  ~8g per cup (milk), ~9g per cup (curd) Regular dairy remains an easy, traditional protein source in Indian diets. Combine it with fruits or whole grains for a balanced meal. 9. Soy Milk and Other Plant Milks Protein:  ~7g per cup (soy milk) An option for those avoiding dairy. Look for unsweetened and fortified versions. 10. Edamame (Young Soybeans) Protein:  ~17g per cooked cup A powerhouse plant food! Boil or steam edamame and sprinkle with salt or masala for a quick, high-protein snack. 11. Amaranth (Rajgira) Protein:  ~6g per cooked cup A traditional Indian grain that’s gluten-free and a complete protein. Enjoy it in porridges or rotis. Amaranth is relatively high in carbohydrates, so people with diabetes or prediabetes should watch portion sizes. 12. Whole Grains Protein:  Varies Brown rice, whole wheat roti, millet, and oats are all helpful additions to round out a vegetarian meal. However, be mindful of carbohydrate intake if you have prediabetes or diabetes. 13. Green Peas Protein:  ~8g per cooked cup A surprising source of plant protein! Add to curries, soups, or salads for extra fiber and nutrients. 14. Eggs   (for ovo-vegetarians) Protein:  ~6g per egg Snack Smart Keep roasted chana, protein-rich yogurts, or nuts handy to avoid low-energy slumps. Watch for Additives Flavored yogurts and protein bars often have extra sugars/carbohydrates. Read labels carefully. Protein is your body’s building block, and as a vegetarian, you have more options than you might think. Mixing traditional Indian staples with a few modern plant-based choices can help you get enough protein in your diet. If you’re looking to take a proactive approach to your overall health and wellness and need a primary care physician, schedule a visit with Dr. Sapna Rajput in Mountain View . Dr. Sapna Rajput Primary Care Board Certified Family Medicine Physician Mountain View, CA

Understanding High Blood Pressure: Dr. Sapna Rajput, D.O. - Family Medicine, Mountain View High blood pressure, or hypertension , is one of the most common conditions we encounter in primary care. Many individuals are unaware they have high blood pressure until it is discovered during a routine checkup. What Is Blood Pressure? Blood pressure is the force of your blood pushing against the walls of your arteries. When your blood pushes too hard against the artery walls for too long, that’s called high blood pressure (hypertension). H igh blood pressure can cause damage your heart, brain, kidneys, and other parts of your body. This can lead to serious problems like heart attacks, strokes, and kidney disease. Blood pressure is measured with two numbers: Systolic pressure (top number): Pressure when your heart beats. Diastolic pressure (bottom number): Pressure when your heart relaxes between beats. A normal reading is generally 120/80 mmHg . When readings consistently stay at or above 140/90 mmHg , it is considered high blood pressure. What Causes High Blood Pressure? 1. Primary (Essential) Hypertension This is the most common type, making up about 90–95% of cases. It tends to run in families and can develop due to several factors: Being overweight Eating too much salt or processed foods. Drinking excessive alcohol. Not being physically active. Experiencing high levels of stress. Smoking 2. Secondary Causes of High Blood Pressure Sometimes, high blood pressure is caused by another health issue. These are called secondary causes . Common examples include: Kidney disease. Narrowed kidney arteries (renal artery stenosis): This can cause sudden or difficult-to-control blood pressure. Hormone imbalances Obstructive sleep apnea (OSA): Commonly associated with obesity, snoring, and daytime sleepiness. Thyroid problems: Both overactive and underactive thyroid can cause changes in blood pressure. Certain medications: Pain relievers (like Ibuprofen), steroids, birth control pills, and stimulants can sometimes raise blood pressure. Coarctation of the aorta: This is a narrowing of the main artery that carries blood from the heart to the rest of the body. It’s usually found in younger patients with high blood pressure. Doctors may suspect it if there’s a difference in blood pressure between the arms and legs or if the pulses in the legs are weaker. What Are the Symptoms of High Blood Pressure? Most people with high blood pressure (hypertension) have no symptoms .. When symptoms do occur, they are usually nonspecific. Common symptoms can include headaches, dizziness, chest discomfort, a racing heartbeat, shortness of breath, or occasionally nosebleeds. These symptoms are more likely when blood pressure is severely elevated (for example, a systolic pressure over 180 mmHg) or when it begins to affect vital organs such as the heart, brain, or kidneys. How Is High Blood Pressure Treated? Treatment usually combines healthy lifestyle habits with medications when needed. 1. Lifestyle Changes: The Foundation of Treatment For most people, the first step is adopting heart-healthy habits. These changes can significantly lower blood pressure, sometimes enough to avoid or delay medication. Healthy habits that work best include: Follow a DASH diet Focus on fruits, vegetables, whole grains, beans, and low-fat dairy. Limit fried and processed foods. Reduce salt intake: Aim for less than 2,300 mg per day (and ideally closer to 1,500 mg). Stay active: Get at least 30 minutes of aerobic exercise most days of the week. Maintain a healthy weight: Even a 5–10% weight loss can help lower blood pressure. Limit alcohol: No more than one drink a day for women and two for men. Quit smoking: Tobacco damages blood vessels and worsens heart strain. Manage stress: Try mindfulness, yoga, or breathing exercises to calm the nervous system. 2. Medication If lifestyle changes aren’t enough to lower your blood pressure or your blood pressures are consistently high, your doctor may recommend medication. Sometimes, a combination of medicines works best. Your doctor will personalize the plan based on your health, age, and any other medical conditions. The Importance of Regular Monitoring It’s important to check your blood pressure regularly, even if you feel completely well. High blood pressure often develops silently, so routine monitoring and getting your annual physical exam every year are simple ways to protect your long-term health. Combining these checkups with healthy lifestyle choices, like eating a balanced diet, staying active, managing stress, and getting enough sleep, can go a long way in keeping your heart and body strong. If it’s been a while since your last checkup or you’d like help creating a plan to improve your overall health, schedule a visit with Dr. Sapna Rajput in Mountain View . We are happy to help. Dr. Sapna Rajput Board Certified Family Physician Mountain View, CA

Nature Is Vital to Our Health and Well-Being Recently, we visited Death Valley. The name “Death Valley” sounds so ominous, yet it is one of the most beautiful places I have seen. Prior to visiting Death Valley, I had zero expectations. When I saw the vastness of Death Valley, I felt like a child in the biggest playground. The untouched expanse of Death Valley was so welcoming, inviting me to walk for miles in the pristine, uncommercialized beauty. Dr. Rajput enjoying Mosaic Canyon Discovering the Raw Beauty of Death Valley Untouched. No billboards, no litter, no electric wires, no towers. Purely untouched and unapologetic- rocks scattered, abrupt water holes in the middle of salt flats, desert bushes growing wildly, miles and miles of salt strewn in the middle of beautiful rocky mountains, smooth and rough textures side by side, sand scattered frantically forming beautiful dunes. The imperfection of it all made it so perfect! The Power of Presence In Death Valley, I experienced the quietest of quiet, sitting alone in a canyon with my youngest during sunset. I witnessed the incalculable expanse of our universe in the night sky, which treated us to multiple viewings of shooting stars. I experienced the adventure of being alone in the vastness of nature with my eldest at dawn, watching the sunrise over the dunes. I witnessed the darkest of dark stargazing, remote from any lights. I experienced the comforting feeling of insignificance amongst the magnitude of the Earth. Stargazing in Death Valley, photo by Dr. Sapna Rajput Why Connecting with Nature Matters I share this in hopes that these experiences inspire others to explore nature, even if just outside your home. Connecting with nature is important for our health and well being. It is vital to look up, walk out of our bubble, move, witness the present moment, and experience the awe of the world around us. Reflections from Death Valley: -Disappointment arises from expectations. Without expectations, you will see the world as it is and harmoniously accept things as they are. -Perfection is the accumulation of so many imperfections. For those who are busy, but want to nourish their well being, here is our itinerary that you are welcome to follow: 3-Day Family-Friendly Itinerary for Death Valley National Park Where we stayed: Stovepipe Wells Village Hotel – Convenient, rustic, and near the Mesquite Flat Sand Dunes. Day 1: Iconic Sights + Stargazing - *10:00 AM:* Drive to *Badwater Basin*, the lowest point in North America. Short, flat walk with amazing photo opportunities. - *11:30 AM:* Explore *Devil’s Golf Course*, a surreal salt crystal field. - *12:30 PM: Hike Natural Bridge Death Valley. - *2:00 PM:* Lunch -3:00 PM:* Take the scenic *Artist's Drive* and stop at *Artist's Palette* for vibrant views. Star Wars scenes have been filmed here! -4:00 PM: Hike *Golden Canyon Trail* (2 miles round trip, good for kids). Star Wars Scenes were filmed here! - *5:30 PM:* Relax at the hotel. - *6:30 PM:* *Dinner - *8:00 PM:* Stargazing at the Mesquite Flat Sand Dunes or Harmony Borax Works, a historic and quiet spot with excellent dark skies Day 2: Panoramic Views + Sunset Dunes - *8:30 AM:* Hike *Mosaic Canyon* (near Stovepipe Wells, easy hike with smooth marble walls, great for kids). - *11:00 AM:* Visit *Zabriskie Point*, one of the park’s most iconic viewpoints. - *12:30 PM: Lunch - *2:00 PM:* Drive to *Dante’s View*, a breathtaking overlook offering panoramic views of the valley. - *4:00 PM: Drive back to Mesquite Dunes to see the sunset and long shadows - *5:30 PM:* Relax at the hotel. - *6:30 PM: Dinner - *8:00 PM:* Final stargazing night at Mesquite Flat Sand Dunes Day 3: Sunrise & Departure 6:30 a.m.- sunrise at Mesquite Dunes Drive back to destination Closing Thoughts from Dr. Sapna Rajput Whether you're feeling burned out or just craving fresh air, nature can reset your mind and body. Death Valley is a powerful reminder of how small we are and how beautiful that can be. Take a moment to pause, breathe deeply, and be present. Sincerely, Dr. Sapna Rajput Primary Care Physician, Mountain View, CA Family Medicine Physician, Mountain View, CA Sports Medicine Management, Mountain View, CA

As a primary care and osteopathic physician I see back pain almost every day in my clinic. It’s one of the most common reasons adults come to see me. Back pain can affect everything: your work, your sleep, and even your mood. The good news? Many back problems can actually be prevented. Whether you spend hours sitting at a desk, do a lot of lifting, or just want to keep your spine strong and healthy, there are simple steps you can take to protect your back. In this blog, I’ll share some practical, evidence-based tips I give my patients to keep your back healthy, mobile, and pain-free for the long run. 1. Build a Strong Core Your core muscles, including your abs, back, and hips, help support your spine. Weak core muscles can lead to strain and injuries. Simple ways to strengthen your core: Try low-impact exercises like planks, bridges, or gentle Pilates . Add short core workouts 2–3 times per week. 2. Lift Smart Improper lifting is a major cause of back injuries. Follow these steps when lifting: Bend your knees , not your waist. Keep the item close to your body . Avoid twisting while lifting or carrying. Ask for help if something is too heavy. 3. Move Often — Don’t Stay in One Position Sitting or standing in the same position for hours can tighten muscles and strain your back. At a desk: Stand, stretch, or walk for a few minutes every hour. On your feet: Shift your weight or take breaks to sit and rest. Consider a standing desk or an ergonomic chair to support better posture. 4. Stretch Daily Tight muscles can pull on your spine and increase the risk of injury. Try these daily stretches: Knee-to-chest stretches Cat-cow yoga pose Hamstring stretches It only takes 5–10 minutes to loosen up your back and reduce stiffness. 5. Maintain a Healthy Weight Excess weight, especially around the midsection, puts extra pressure on your spine. Pairing a balanced diet with regular movement can help keep your back healthy. 6. Listen to Your Body If you notice pain, stiffness, or numbness, don’t ignore it. Early intervention can prevent a small problem from becoming a major injury. Rest and gentle movement often help minor aches. If pain lingers more than a few days or is severe, see a doctor for evaluation. When to Seek Help If your pain continues, is severe, lingers more than a few days, worsens, is sharp, travels down your legs, or is paired with numbness or weakness, visit your doctor. These could be signs of a more serious condition that needs attention. The Importance of Preventive Care Preventing back injuries is about being proactive. By staying active, building core strength, practicing good posture, and lifting safely, you can keep your back healthy for years to come. Back pain is a common issue, but it doesn’t have to be a part of your life. By following these tips, you can take control of your back health. If you have ongoing back pain and need help, book an appointment . Together, we can create a strategy to keep you moving and feeling your best. Dr. Sapna Rajput Primary Care Physician | Osteopath | Sports Injury Management Mountain View, CA

Understanding Fatigue: Insights from Dr. Sapna Rajput, D.O. By Dr. Sapna Rajput, D.O. – Board-Certified Family Medicine Physician in Mountain View, CA Are you constantly asking yourself, “Why am I so tired all the time?” You're not alone. At my primary care clinic in Mountain View, I regularly see patients who struggle with ongoing fatigue. Many are surprised to learn that the root cause can often be diagnosed and treated. Fatigue deserves a thoughtful approach—one that includes careful evaluation, appropriate testing, and a care plan tailored to your unique needs. If you're looking for answers and treatment, we're here to help. What Is Fatigue—and Why Should You Get It Checked? Fatigue is more than just feeling sleepy. It’s a persistent lack of energy that affects your ability to concentrate, work, and enjoy life. It can come on slowly or feel like it hits all at once. Either way, fatigue is not something you should ignore. Understanding the underlying causes is crucial for regaining your energy and improving your quality of life. The Importance of Addressing Fatigue Ignoring fatigue can lead to more severe health issues. It can affect your mental health, relationships, and overall well-being. By addressing fatigue early, you can prevent complications and find effective solutions. 6 Common Causes of Fatigue I See in My Clinic 1. Poor Sleep or Sleep Disorders Are you getting 7–9 hours of sleep but still waking up exhausted? You might be dealing with an underlying sleep disorder. Conditions like sleep apnea —which causes brief pauses in breathing during sleep—can leave you feeling unrested even after a full night in bed. Insomnia and restless leg syndrome are also common causes. Fortunately, these can be easily diagnosed and treated. Sleep-related issues are one of the leading causes of daytime fatigue, especially for adults juggling high-stress jobs, irregular schedules, or caregiving responsibilities. 2. Nutrient Deficiencies One of the most overlooked causes of fatigue is a nutritional deficiency. Low levels of iron , vitamin B12 , or vitamin D can significantly impact your energy and focus. These deficiencies are surprisingly common, even in people with relatively healthy diets. In some cases—especially in women—iron infusions can be particularly beneficial for those with iron deficiency when oral supplements aren't enough. Fortunately, these deficiencies are easy to diagnose through blood work and typically improve with the right treatment and dietary support. 3. Thyroid and Hormonal Imbalances Your thyroid plays a key role in regulating metabolism and energy. When it’s underactive—a condition known as hypothyroidism —you may feel persistently sluggish, cold, or mentally foggy. Hormonal changes such as perimenopause , menopause , or low testosterone can also trigger fatigue, mood shifts, and sleep disturbances. While some hormonal imbalances like low testosterone or thyroid issues can be identified through lab testing, perimenopausal and menopausal changes are typically diagnosed based on symptoms and overall clinical evaluation. 4. Mental Health and Emotional Burnout Chronic fatigue isn’t always physical—it can be deeply emotional. Ongoing stress , anxiety , and depression are major contributors to low energy and poor sleep. You might be going through the motions each day, but underneath, your mental health could be running on empty. At our Mountain View primary care clinic, we take emotional health seriously and offer resources to support your overall well-being. 5. Chronic Conditions Several long-term medical conditions can lead to fatigue. These include diabetes , heart disease , autoimmune disorders like lupus or rheumatoid arthritis, and chronic infections such as Epstein-Barr virus. If your fatigue is persistent and unexplainable, a thorough medical evaluation is key to identifying or ruling out any underlying illness. 6. Lifestyle Habits Your daily routine could also be draining your energy. Skipping meals, drinking too much caffeine, not getting enough physical activity, or being chronically dehydrated can all contribute to that constant feeling of exhaustion. Even small adjustments—like regular meals, hydration, and gentle movement—can make a noticeable difference in your energy levels. Lifestyle Changes to Combat Fatigue Nutrition and Diet Eating a balanced diet is essential for maintaining energy levels. Focus on whole foods, including fruits, vegetables, lean proteins, and whole grains. Avoid excessive sugar and processed foods, which can lead to energy crashes. Regular Exercise Incorporating regular physical activity into your routine can boost your energy levels. Aim for at least 30 minutes of moderate exercise most days of the week. Activities like walking, swimming, or yoga can be beneficial. Stress Management Techniques Practicing stress management techniques such as mindfulness, meditation, or deep breathing exercises can help alleviate mental fatigue. Finding time for hobbies and relaxation is equally important. Hydration Staying hydrated is crucial for overall health. Aim to drink plenty of water throughout the day. Dehydration can lead to fatigue, so keep a water bottle handy. Ready to Find the Root Cause of Your Fatigue? If you’ve been feeling tired all the time and don’t know why, don’t ignore it—your body is trying to tell you something. Whether it’s related to sleep, nutrition, hormones, or chronic stress, a thorough evaluation with a primary care doctor can help you feel better. We are happy to help both new and established patients with personalized care and thorough evaluation to support your well-being. Too tired to come into the office? No problem— video visits are available for patients anywhere in California. Your health is a priority. Schedule an appointment today or call us to get started. Let’s work together to uncover the cause of your fatigue and help you reclaim your energy. Warmly, Dr. Sapna Rajput, D.O. 650-254-6665 Board-Certified Family Medicine Physician Primary Care Doctor in Mountain View, CA

Key Terms Explained 1. Deductible Your deductible  is the amount you must pay out of pocket  each year before your insurance starts to share the costs. Example: If your deductible is $2,000, you’ll need to pay $2,000 in covered medical expenses before your insurance begins to contribute to the cost of your visits. Preventive care , like annual physicals and vaccines, is usually covered by your insurance even before you meet your deductible. This means you can stay on top of your health without worrying about hitting that deductible right away. 2. Copay (Copayment) A copay is a fixed amount you pay when you receive specific services. Common examples of copays include: $25 for a primary care visit $50 for a specialist appointment $10–$20 for prescriptions Remember that copays typically do not  count toward your deductible but do count toward your out-of-pocket maximum . These fees are usually collected at the time of your visit, making it easy to know what you'll need to pay upfront. 3. Coinsurance Once you meet your deductible, you and your insurance company share costs through coinsurance . Example: After meeting your $2,000 deductible: Your plan may pay 80% You pay the remaining 20% So, for a $100 medical visit, you'd pay $20, and your insurance would cover the remaining $80. This arrangement helps lower your financial burden once you’ve met your deductible. What Is the Out-of-Pocket Maximum? The out-of-pocket maximum is the maximum amount you will pay in a year for covered services. This includes: Deductibles Copays Coinsurance Once you reach this limit, your insurance covers 100%  of covered costs for the rest of the year. It provides peace of mind knowing that no matter how much care you need, there’s a cap on your expenses. Real-Life Example Let’s say you go to the doctor for an office visit that costs $100 . Your insurance plan has a $1,000 deductible , 20% coinsurance , and a $20 copay . If you haven’t yet met your $1,000 deductible: You’ll pay the full $100  out of pocket. Once you’ve paid $1,000 total in medical costs for the year: If your plan uses a copay , you might only pay $20  per visit after that. If your plan uses coinsurance , you’ll pay 20% of $100 , which is $20 , and insurance will cover the rest ( $80 ). So before the deductible is met, you pay the entire cost. Afterward, your payment decreases significantly based on your plan's specifics. Frequently Asked Questions Understanding Coverage Limits If you have questions regarding your health coverage, contacting your insurance company is the best approach. They will provide you with comprehensive, accurate information regarding your coverage and out-of-pocket costs. Additional Coverage Options Be proactive in understanding if you have additional coverage options that your plan may offer. Some insurance plans provide supplemental coverage that could be beneficial to your overall health. Importance of Preventive Care Taking advantage of preventive care services can help you avoid more costly treatments down the line. Familiarize yourself with what is covered as preventive care; it can potentially save you a significant amount of money. Health Care Resources Referring to the Healthcare.gov website can help clarify additional terms related to your health insurance. It is a valuable resource for understanding your health coverage and finding the best options available to you. Final Thoughts Understanding your health insurance plan involves knowing the terms and conditions that affect your healthcare decisions. From deductibles to copays and the out-of-pocket maximum, these terms significantly impact your financial responsibilities. Take the time to educate yourself, and don’t hesitate to ask your provider for clarification. If you have any questions or concerns about your insurance coverage, remember: your insurance company is your best source for accurate information. Dr. Sapna Rajput, Primary Care, Mountain View, CA Primary Care I Sports Injury Management I Immigration Examinations

Why Protein Is Essential for Vegetarians Protein isn’t just for athletes; it is vital for everyone. It serves several crucial functions in the body, including: Building and repairing tissues Supporting hormones and enzymes Strengthening the immune system Maintaining muscle mass as well as healthy skin, hair, and nails Getting enough protein on a vegetarian diet is absolutely possible with the right mix of foods. 10 Best Vegetarian Protein Sources 1. Legumes & Beans Legumes and beans are excellent sources of protein. Here are some options: Lentils – 18g protein per cooked cup Chickpeas – 15g per cooked cup Black beans, kidney beans, navy beans – 13–15g per cup Soybeans – 28g per cooked cup 2. Dairy (if lacto-vegetarian) Dairy products provide a good protein boost: Greek yogurt – 15–20g per 6 oz Cottage cheese – 14g per ½ cup Cheese (cheddar, mozzarella, etc.) – 6–8g per oz Milk – 8g per cup 3. Eggs (if ovo-vegetarian) Eggs are an excellent source of protein: Whole egg – 6–7g each Egg whites – 3.6g per white 4. Whole Grains Incorporating whole grains is another way to add protein to your diet: Quinoa – 8g per cooked cup Farro – 6g per cooked cup Oats – 5g per ½ cup dry Brown rice – 5g per cooked cup Whole wheat bread – 4–5g per slice 5. Nuts & Seeds Nuts and seeds can also contribute significantly to protein intake: Almonds – 6g per oz Peanuts – 7g per oz Sunflower seeds – 6g per oz Chia seeds – 5g per 2 tbsp Hemp seeds – 10g per 3 tbsp Pumpkin seeds – 7g per oz Nut butters – 7–8g per 2 tbsp 6. Soy Products Soy-based products are another great source: Tofu – 10g per ½ cup Tempeh – 15–18g per ½ cup Edamame – 17g per cup Soy milk – 7–9g per cup 7. Meat Substitutes & Fortified Products Commercial meat substitutes can help, too: Seitan (wheat gluten) – 21g per 1/3 cup Veggie burgers / plant-based meat (check labels) – 10–20g per serving Protein-enriched pasta or cereals – varies; check the label Tips for Maximizing Protein on a Vegetarian Diet Here are some practical tips to ensure you get enough protein: Combine Plant Proteins : Pair plant proteins like rice and beans for complete amino acids. Choose High-Protein Snacks : Opt for nuts, yogurt, or boiled eggs as snacks. Build Meals Around Protein : Center your meals around a protein source to ensure adequate intake. Watch for Sneaky Additives : Flavored yogurts and protein bars often have extra sugars or carbohydrates. Read labels carefully. Additional Thoughts on Vegetarianism Another important factor is understanding your overall dietary needs. Proper nutrition involves balancing macronutrients while also ensuring you get enough vitamins and minerals. Explore foods rich in iron, calcium, and B12, especially if you're new to vegetarianism. As you can see, achieving adequate protein intake on a vegetarian diet is not only feasible but easy when you include a variety of these foods. Remember that every small step counts towards a healthier lifestyle! Dr. Sapna Rajput – Family Medicine Doctor in Mountain View I provide personalized medical care for adults ages 18 to 65, focusing on compassionate, empathetic care that respects your values, lifestyle, and goals. Now accepting new patients in Mountain View, CA

Embracing the rain: no barriers to my run, just raindrops on my lenses. I wasn’t always into exercise. In high school, I dreaded running laps—I was always  the last one to finish (like, reliably last). I gave the swim and tennis teams a shot, but let’s just say... they didn’t exactly beg me to join. Later, I dabbled in badminton—not my strong suit, but I enjoyed it. What first sparked my love for movement was Indian classical dance—thanks to my mom. The blend of rhythm, emotion, and discipline drew me in and helped me stay consistent with exercise later in life. Exercise has now become one of my favorite parts of the day—it's my daily dose of therapy, strength, and sanity. I fell in love with it back in medical school and, somehow, through all the chaos, I’ve managed to keep it going ever since. I’m definitely not the fastest runner—usually somewhere near the back—but that’s not why I run. For me it’s about the music pumping through my earbuds, letting go of my emotions, and the joy of feeling my body move and grow stronger with every step. I recently ran in the rain and I mean pouring —three jackets, soaked shoes, foggy glasses—but came back feeling strong, refreshed, and totally energized. My father, at 84 years old, is truly an inspiration. He demonstrates remarkable vitality by performing Surya Namaskars right at home. It's incredible to witness his dedication and energy as he embraces this practice, showing that age is just a number when it comes to maintaining one's health and well-being. I was lucky to grow up in an active, inspiring household. Just recently, my dad celebrated his 84th birthday by completing 84  Surya Namaskars (Sun Salutations)! That kind of strength, stamina, and endurance doesn’t just happen—he’s been consistent with exercise for decades. My mom, at 82, still does yoga daily and pulls off poses I can’t even dream of! Watching them has been a powerful reminder that the benefits of movement truly speak for themselves. One  piece of advice my patients hear from me all the time? Exercise!  It’s one of the most powerful tools we have—it boosts mood, energy, immunity, and helps prevent chronic disease. It supports longevity, improves quality of life, and it’s free! At 82 years old, my mom is an inspiring woman who gracefully practices yoga at home. She embodies both strength and serenity, demonstrating that age is just a number when it comes to maintaining physical and mental well-being . Too many people live sedentary lives, which can lead to weight gain, low energy, and a higher risk of disease. We make time to see doctors, take meds, and get labs when we're sick—but what if we made that same time for movement and prevention? If people would prioritize their health the way they do when they’re unwell, we could prevent many diseases, reduce the need for medications, and live longer lives. While some conditions are inherited and beyond our control, we can  take control of how we care for our bodies every day. For me, finding time to exercise means waking up 30 minutes earlier. The big advantage of morning workouts? They eliminate excuses. Once the day starts, responsibilities can get in the way, but exercising first thing leaves you feeling strong, refreshed, and accomplished. Starting a routine can feel overwhelming, but the key is to just begin. Whether it’s swapping a few minutes of screen time for a 10-minute walk or doing jumping jacks, consistency is what makes a difference. As you stick with it, you’ll get stronger and healthier. Exercise doesn’t always mean hitting the gym—try a YouTube workout during your child's nap time, dance around your living room, play sports, or go for a hike. When you find something you enjoy, it becomes sustainable. Explore different activities, and you might be surprised by how much you love moving. With so many trendy supplements and fad diets out there, the simplest—and one of the most effective—solutions for good health is free: just move, and keep moving. So, close your laptop, look up, and start moving. Your mind and body will thank you! Sincerely, Sapna Rajput, D.O. Family Medicine Physician, Mountain View Primary Care Physician, Mountain View Sports Injury Management, Mountain View