‘What are my goals?’ — Getting specific with patients for better heart health

Physicians can empower patients to improve their heart health with small steps that can add up to better quality of life overall.

Three physicians led the research that became the foundation for the new “Mayo Clinic Guide to a Healthy, Happy Heart.” It’s a patient-facing, book-length guide presenting the latest information on heart health without the contradictory claims that clutter social media. It is based on scientific research and exam-room experience, with contributions from at least 30 clinicians who see patients regularly, said co-authors Francisco Lopez-Jimenez, M.D., M.S., MBA, and Kyla M. Lara-Breitinger, M.D., M.S. Their additional co-author was the late Amir Lerman, M.D., who became known as a leading heart health researcher during his career at Mayo Clinic.

This excerpt is taken from chapter 3, “Where do I begin?” which leads the section of the book to help patients move from awareness of heart conditions, to actions that make positive changes to their heart health — and life overall.

“Where do I begin?”

Where do I begin? That’s often the first thought when a person decides to make lifestyle modifications. The question can be exhilarating — after all, it reflects both your ambition and your resolve to change. But it can also be overwhelming. Apart from the practical considerations to think of, you may have mental barriers such as self-doubt, fear of failure, lack of motivation and the discomfort of change. But it doesn’t have to be difficult, and the steps you take to get started can be small.

As you think of the changes you’d like to make, and where to begin, consider these questions:

• Where am I now, in terms of my health, risk factors and a heart-healthy lifestyle?
• Where do I want to get to? What are my goals?
• How do I get there? What are manageable steps I could take toward my goals?

This chapter will help you get started by prompting you to reflect on your current habits and challenges, set goals that fit your values and learn to make small changes that work for you — and add up over time. These first steps set you up for success.

Keep in mind that for preventing cardiovascular disease, the importance of lifestyle cannot be overstated. No matter your health history or current risk factors, your lifestyle is key to your heart health.

In addition, everyone is different, so what works for one person may not work for another. Someone with two jobs and three small children will face a different set of challenges than a person caring for an older parent. And older adults will have their own obstacles to contend with. Recognize the limitations and opportunities of your circumstances. Part of good health is respecting yourself as an individual and understanding your personal needs and preferences.

Everyone can take steps to live a healthier lifestyle that will lower the risk of heart attack and stroke. As mentioned earlier in this book, there’s not just one thing to do for a healthy heart. But there are any number of small changes you can start making today. They don’t have to be complicated.

Starting is the key.

CREATING A HEALTH STATEMENT

What’s your end goal? As you consider changes for a happier heart, coming up with a statement that defines your objective is a great first step. This health statement can guide your decision-making process and give you clarity as you break down the actions needed to take charge of your well-being. It certainly will do a lot to reveal what your values are.

A health statement should be specific — and it may encompass several specific goals. It should also be tied to motivation.

“I want to become healthier” is a common goal. Yet it’s so large and unspecific that it’s unlikely to lead you anywhere. Nor does it have a why attached to it. That why is important because it represents your unique motivation, which may just be the thing that helps you move from articulating your goal to achieving it.

One way to come up with a health objective is to use the formula “I want to __________, so that __________.”

“I want to . . .” represents what you want to achieve, while the follow-up “so that . . .” represents the why. Consider these strong health statements:

• “I want to increase my cardiovascular endurance so that I’ll have better stamina to play with my grandchildren.”
• “I want to improve my sleep habits so that I can avoid the cravings for sugary snacks that sneak up on me when I am feeling sleep-deprived.”
• “I want to adopt a Mediterranean diet so that I can lose weight and live a longer, healthier life.”

These clear and concise statements offer the objective and the motivation as a compelling pair. Creating your own health statements can help you break down the steps that will help you achieve your goal. And they can help you remember why it’s worth the effort when time is tight or your energy is low. The discussion of SMART goals in the next section may help you further refine your health statement.

Imagine if your health statement is “I want to increase my cardiovascular endurance so that I can have more energy for my grandchildren.” Knowing that there is a goal that is relevant and important to you will help motivate you on the days when it’s harder to get moving. And when you notice improvements in your endurance, or your grandkids notice you’re keeping up more easily, you’ll find even more focus and resolve.

The book is available through Mayo Clinic Press. Proceeds of book sales support the Mayo Clinic Cardiovascular Research Department.