Author: Erin Pearson

Daily habits can improve mental and physical health. Just as important? Asking for help.

“Water, simple healthy food, oxygen and sunlight (don’t forget sunscreen) are essentially all that we need,” says Dr. Dimple Sahay, a family medicine physician at Pacific Medical Centers (PacMed) Renton.

Of course, sometimes our health gets more complicated than that. Which is why Dr. Sahay’s next piece of advice is so important: “Reach out and seek help when you need it.”

Daily habits for better women’s health

• Balanced diet
• Daily exercise
• Quality sleep
• Avoid smoking and limit alcohol intake
• Practice safe sex
• Manage stress with relaxation techniques like deep breathing, meditation or yoga
• Regular doctor’s visits to screen for common health issues

“Some of the most common health issues among female patients are cancer (particularly breast and cervical cancer), cardiovascular diseases, autoimmune diseases, maternal and reproductive issues, osteoporosis and other bone and joint diseases,” Dr. Sahay says. “Strong collaboration between doctors, patients and their families can help with disease awareness and promote good health practices.”

Dr. Sahay believes preventive medicine is a stepping-stone to achieving a healthy lifestyle and focuses on building trust with her patients to provide the best care.

Mental health and the pandemic

“It’s natural to feel stressed, anxious, depressed and emotional with the loss of loved ones and social isolation,” Dr. Sahay says. “The best advice I can give is to be proactive and seek support to boost your mental health.”

Some suggestions:

• Participate in outdoor activities you enjoy and find ways to exercise every day
• Stay busy with indoor activities and stay connected to loved ones
• Develop new interests or hobbies to engage your mind in new ways
• Stay positive and patient, and try not to let stress get in the way of your goals
• Maintain your physical health with good nutrition, sleep and exercise

Dr. Sahay is fluent in English, Urdu and Hindi, and is accepting new patients at PacMed Renton, 601 S. Carr Rd., Suite 100.

“I like seeing patients of all ages. I enjoy taking care of newborns and watching them grow up, and I love taking care of my elderly patients and listening to the fun stories and life experiences that they share with me,” she says.

Preventive care, regular screenings & strong doctor-patient relationships are key to long-term health

Dr. Jimmie C. Stewart is seeing an encouraging trend in his Family Medicine practice at Pacific Medical Centers (PacMed) Canyon Park: men returning to the clinic to catch up on annual physicals and routine health screenings.

“Now that the threat from COVID-19 is hopefully starting to wane, I’m beginning to see more patients refocusing on preventive care, which is great. Research shows, if we can be aggressive on preventive care and catch issues early, we can prevent many long-term health issues,” he says.

In general, men are notorious for avoiding doctor’s visits, and Dr. Stewart can sympathize. If you think you’re too young to get sick or don’t understand why your doctor has ordered extra tests in the past, you may be hesitant to go to the primary care clinic, especially if your symptoms are mild. Such hesitancy is common. But Dr. Stewart says annual exams are important, and well worth a visit.

“I get so excited when we can find an issue before it becomes a serious problem. We can correct it easily and early, and my patient gets to keep living the lifestyle they want to be living,” Dr. Stewart says. He explains that common conditions like prediabetes and hypertension can be asymptomatic in the early stages, but if you wait until symptoms are more severe, you may experience more serious, long-term issues. That’s why annual physicals and screening tests are so important.

Men’s preventive health checklist

There’s no universal formula for better health. Your doctor can make personalized recommendations based on your family history, your lifestyle and your goals. But if you’re curious where you stand on preventive care, Dr. Stewart suggests keeping the following milestones in mind:

• Age 35 – 40: Cholesterol screening as part of your annual checkup. “Uncontrolled cholesterol indicates a greater risk of heart disease,” Dr. Stewart says.
• Age 45-50: Colon cancer screening. “Colon cancer is affecting people younger and younger, and modern screening doesn’t have to be invasive. Talk to your doctor about the risks and benefits of these screening options.”
• Age 55+: Prostate screening.

No matter your age or health goals, Dr. Stewart promotes building a strong relationship with your primary care doctor to help keep you on the right track.

“Some patients want to avoid medication or expensive tests, and I understand,” he says. “I try to give my patients as much information as possible, and then let them decide. I think of it as ‘a menu of options.’ My job as a physician is to explain the menu; my patients are always in charge.”

Communication is key… so it certainly helps that this doctor is fluent in four languages!

When Dr. Priyanka Naik started medical school, she thought she wanted to be an OB-GYN doctor. But during her fourth-year clinical rotations, she realized she didn’t like being so specialized and that another field better aligned with her values: Family Medicine.

“I really enjoyed working with all ages and realms and wasn’t ready to give that up and limit myself to a specific population,” she says.

Dr. Naik now practices at Pacific Medical Centers (PacMed) Northgate, but she first fell in love with medicine in high school when she volunteered in an Urgent Care registration department.

“I got to witness first-hand how the physicians cared for everyone, no matter who walked through the door. It really inspired me to get into medicine,” she says. “As a Family Medicine physician, I’m able to provide care for anyone and everyone, regardless of their age, gender or condition.”

Making the most out of a doctor’s visit

Visiting with your primary care doctor can be stressful, and too often patients leave the doctor’s office confused or unsatisfied. Dr. Naik has some advice to make sure doctors and patients achieve comprehensive care:

1. Take time to find a good fit: “I encourage patients to do their research and find a physician who provides care that aligns with their beliefs and goals,” says Dr. Naik. She learned a lot about doctor-patient relationships from one of her Family Medicine residency mentors. “He taught me to be culturally sensitive when caring for my patients and incorporate their social and cultural beliefs as I care for them.” Dr. Naik was born in India and moved to the United States when she was 13, so she’s familiar with a variety of cultures. She is fluent in English, Hindi, Urdu and Punjabi. “I definitely have some patients who find comfort in knowing their concerns are addressed directly, without losing anything in translation.”
2. Make a list: “I make a list, especially when I’m working with patients who have a chronic illness, and I encourage my patients to do it too,” Dr. Naik says. At the start of each visit, whe and her patient go over both lists and decide which concerns to address first.
3. Ask questions: “Questions empower patients to be part of the decision-making process,” she says. Think of primary care as a partnership, with both doctor and patient involved in finding solutions.

“Medicine is a very gratifying field. I enjoy challenges and problem-solving, and with each patient I learn something new about a medical condition and about myself,” Dr. Naik says. “By listening to my patients and learning about their lives, I build strong patient-physician relationships and provide higher quality care.”

Set clear goals, coordinate your care and track information for more effective primary care visits.

1. Get informed

A physician is an expert in the world of medicine, but only you are an expert in yourself. Contribute to your care by providing relevant information.

“Some physicians hate when their patients Google symptoms, but I enjoy it—it shows you’re interested,” says Dr. Kyle Jordan, a family medicine physician at Pacific Medical Centers (PacMed) Totem Lake.

“It’s extremely rare for a patient to suggest something their doctor has never heard of, but it gives us a better idea of your concerns.”

Other important information? A list of your medications and their purpose, and medical records from other hospital visits. “The medical system is, unfortunately, very fragmented,” he adds. “Chronic patients often have acute events, and you can improve your care by coordinating information between physicians.”

2. Keep track of your body

“Objective evidence is important — tracking your blood-sugar levels if you’re diabetic, taking your blood pressure regularly, stepping on the scale if your doctor has asked you to monitor your weight,” Dr. Jordan says. “It doesn’t have to take over your life, but it’s important to track those things regularly to get a better picture of your health.”

Lab work also fits here. If your doctor orders a lab, support your care by getting it done.

3. Control what you can

Your chronic condition may give you bad days, but it doesn’t have to dominate your life. Start with small steps like getting physically active and eating well, and build your treatment from there. “In many cases, you can have more control over your body than your doctor does,” says Dr. Jordan.

Some chronic conditions, like depression, make it hard to do even the little things. Dr. Jordan acknowledges that patients commonly have a feeling of personal failure when success seems far off.

“All the grades and tests in medical school tend to make doctors goal-oriented, but health is more of a spectrum,” he explains. “Of course, I want you to quit smoking, reach a healthy weight or lower your blood pressure, but we can celebrate small victories along the way.”

4. Get support

“Humans are communal creatures. It’s not a deficiency to ask for help,” Dr. Jordan says. He encourages you to reach out to neighbors and friends, and to talk to your doctor—even about symptoms you find embarrassing.

“We can’t help you if we don’t know about it. If your chronic illness is giving you a hard time, get the support to cover your deficit. Maybe a friend can deliver your medication to your door, or maybe your doctor can help you access home health support.”

5. Plan ahead

Don’t procrastinate: book appointments and follow-ups early, and then cancel if symptoms clear up. Plan your doctor’s visit too. Set a clear goal for the appointment, and bring all that information you’ve been tracking!

“I don’t come from a family of doctors, and I still remember what it’s like to be a patient. It can be intimidating, but it’s important to remember that you’re the master of your own care. If you prepare, you’ll get more out of the professionals at your service,” Dr. Jordan says. “Doctors want to help!”

Dr. Jordan is accepting new patients at Pacific Medical Centers (PacMed) Totem Lake, 12910 Totem Lake Blvd. NE in Kirkland. To make an appointment call 425-814-5000 or book online at pacmed.org.

Canyon Park family medicine physician brings a holistic approach to patients of all ages

As a family medicine physician, Dr. Ashu Verma is a generalist — and that’s the way she likes it.

“I like the variety of medical issues I can see in one day. From physicals and preventive care to management of depression and anxiety. Simple procedures like laceration repairs and mole removals, acute care like diagnosing appendicitis or treating acute back pain, or managing chronic conditions like diabetes, cholesterol or blood pressure. It’s different every hour!” says Dr. Verma, who practices Family Medicine at Pacific Medical Centers (PacMed) Canyon Park.

Not only does family medicine give her variety, it also gives her a stronger bond with patients.

“I’m grateful that families entrust me in their care for the long term, and I really enjoy building relationships from age five and up,” she says. “Holistic health means taking care of the full person and establishing a long-term relationship. I manage my patients’ healthcare from head to toe so nothing gets missed, and help ensure continuity of care,” she says.

Looking for connections

Dr. Verma may refer you to a specialist for your heart, your skin or a muscle strain, but she’ll continue to coordinate your care and look for connections between issues. You are more than just a collection of bones and organs, and a generalist’s view is often the best way to see how all the parts interconnect. It takes time and patience to develop that bond with patients, but that’s what Dr. Verma is good at.

“I hope after their visit with me that patients feel, first and foremost, that they were heard. That their concerns and issues were listened to in a compassionate way. And hopefully they’ll walk away feeling that I’m part of their team in supporting their health.”

3 keys to quality primary care

Dr. Verma believes physicians need three things to give patients quality healthcare:

1. Time: Appointments should never be rushed, and long term patient relationships are ideal.
2. Compassion: Doctors should listen to their patients’ concerns in a thoughtful, caring way.
3. Knowledge: Learning doesn’t stop when you graduate — good physicians should keep developing their medical knowledge.

“Someone who combines all these skills creates a comfortable environment where both doctor and patient are working towards the same goal. A physician who takes the time, is compassionate and has up-to-date medical knowledge helps patients feel there’s someone on their side that’s supporting their healthcare concerns.”

Dr. Verma is accepting new patients at Pacific Medical Centers (PacMed) Canyon Park, 1909 214th St. SE, in Bothell. Make an appointment by calling 425.412.7200 or book online.

Listen to the interview here.

We’re all concerned with protecting ourselves from the coronavirus … but the irony is, we could be doing terrible damage to our health because of the way we’re social distancing.

Dr. Aysha Morgan, a physical therapist at Pacific Medical Center in Bothell, has been seeing a large uptick in back, neck, and shoulder issues over the last several months. The common thread? Nearly all of the patients work from home.

Morgan said there are two main problems people make when they work from home. One is not using the right kind of furniture to support their bodies, in the way that swivel chairs and desks at the office are designed to do. Without armrests or back cushioning, people sit hunched over in their DIY home office for eight or more hours a day, putting stress on their arms, shoulders, necks, and backs.

“They don’t have a chair that supports their lower back, their screen is not necessarily at the correct height, and they don’t think about it … you start to get a strain on your neck, your shoulders start to hurt,” Morgan said.

Chiropractors see spate of injuries from at-home workers

Even worse, she sees a lot of people who work not at a table or desk, but on the sofa or a bed. They make the mistake of thinking that because working while propped up against pillows and cushions is comfortable, it’s good for their bodies. But Morgan says this is similar to eating chocolate — pleasurable in the moment, but bad in the long run.

“It does feel good when you’re in there, but you are literally not actively contracting any of your postural fibers, so that in itself is leading to deconditioning, believe it or not,” she said. “You are actually getting unfit.”

Sitting in a chair, your torso’s muscles still have to work to keep you upright, she said. But lying in a bed, you don’t have any of that. When people who lie in bed due to illness, their muscles start to atrophy. In fact, according to one study Morgan read, people lose 2% of their overall fitness level each day that they spend lying in bed.

The other main problem is a lack of regular movement. People are not getting up for the kind of breaks that would happen naturally at the office — going over to a colleague’s desk, running out to the car to get something, or taking a quick walk around the block.

“People used to have to walk to the bus stop to go to work, walk around the office, go get some lunch,” Morgan said. But now, according to a study out of the U.K., “that energy expenditure is literally cut in half.”

People are also reporting to Morgan that with no clocking in and clocking out, they are working longer hours at home, putting their former commute time toward simply working more. Her solution is to instead use that commute time for exercise.

“Walk out your door and make a left. I want you to commute for 15 minutes, and then I want you to turn around and commute that 15 minutes back to your desk, and then you start working … You use that time that you had to sit in the car or be on the bus or whatever it was to get to your workplace, and you use it for physical activity,” she instructed.

The combination of working in the wrong position, and staying that way for eight, nine, or ten hours with no movement can create long-term problems for our bodies.

“It’s just too much strain on those postural muscles,” Morgan said. “Those fibers will weaken and will give you chronic tension headaches … even if you’re a fit person, our muscles weren’t meant to hold our bodies in a freeze frame for eight hours.”

Morgan recommends people frequently alter the way that they are sitting, and take breaks to move around for a few minutes. This change in position brings a change in the pressure, strain, and tension on your tissues. For example, standing at a counter for a little while while working can be a great way to get your muscles activated, she said.

“Right now the best position is the next position, so you should set a timer and change positions every 60 minutes,” she said.

She suggests that on break, people lean backwards over their counter as a way to counter-act the hunching over.

And if they can afford it, she wants people to invest in office furniture that will be supportive of the right areas.

“Make sure that your elbows and forearms are supported so that they’re not hanging at the side as you are typing, and forcing your upper back and your neck to constantly contract to hold them there,” she advised. “You don’t realize what the arms of your chair do to support you and why it’s important for them to be at a specific height — they keep the weight off of your shoulder girdle to allow your hands to type.”

“We lost last summer, because people didn’t want to go outdoors, they didn’t even want to walk past somebody,” she said.

She emphasized, however, that regular exercise is vital for not only keeping fit, but also helping with sleep, improving mental health during the stressful pandemic months, and boosting the immune system — a huge benefit when facing a dangerous virus. Exercise that is done in the open air can be done safely, she said.

“We realize now it’s really important to go outside and take a walk and keep your 6-feet distance and when you see a crowd, go around them,” she said.

Morgan suggested people who have been exercising less than pre-COVID ask themselves, “How does my body feel after this one year of staying inside? Do I feel more lethargic? Is it hard for me to get the momentum to get out and do the things that I used to?”

If you answered yes, Morgan said, “That’s because your body has gotten into the habit of not moving. Your joints are different, your mobility and flexibility and muscle fibers are different. You’re going to have to take a leap and create that new habit of getting moving again.”

Wellness is a collaboration, and this doctor will work with you to reach your goals

Dr. Jenny Le believes health is a collaboration.

The doctor of osteopathic medicine and family physician at Pacific Medical Centers (PacMed) Renton says medicine shouldn’t be a dictatorship, where doctors make the rules and prescribe medications. In her practice she encourages patients to actively participate in their own health, and she takes the time to understand the depth and breadth of their goals and concerns.

“I’m very passionate about collaborative medicine. Everything comes to an agreement — we’ll come up with a treatment plan together,” Dr. Le says.

But the collaboration isn’t just between Dr. Le and her patients. There’s a third party involved: the body.

“A lot of the work I do is to facilitate the body’s internal health systems, to help the body heal itself.”

Osteopathic Manipulative Treatment

Dr. Le is specially trained in Osteopathic Manipulative Treatment (OMT), a noninvasive tool in which she collaborates with her patients and the body’s systems to encourage healing.

“It’s most often used to treat pain,” she says. “For patients experiencing back pain, headaches, TMJ (jaw pain) or other chronic conditions often treated with pharmaceuticals, rest or physical therapy, OMT is a great option. Patients typically experience pain relief within the first few treatments, as the body begins to heal itself.”

OMT is a hands-on treatment that works the body’s nerves, fascia, muscles, lymphatic system and more to help the body get back to a neutral position. It’s just one of the options Dr. Le offers as part of her family medicine practice at PacMed Renton.

Continued development

Dr. Le is a new PacMed physician, and she’s excited to develop long-term relationships with patients while continuing to expand her knowledge.

“Medicine is constantly changing, with new research and techniques. I look forward to reading the latest articles and taking more OMT courses to improve my skills,” Dr. Le says. “I chose to practice with PacMed because the people here are kind and passionate, and they’ll help foster my continued learning.”

One of the things Dr. Le loves about medicine is the opportunity to engage with people from all walks of life, at all stages of growth. Her practice is open to all ages, and she’s fluent in Vietnamese as well as English. In addition to OMT, Dr. Le is passionate about preventive medicine and open communication. She’s also a mother of two young children, ages three and one, and enjoys working with new mothers on things like the medicine of breastfeeding.

“I hope to grow with my patients and be a part of the family,” she says.