Setting and Achieving Health Goals with your Primary Care Physician

The start of a new year often inspires us to set resolutions to become healthier. But you don’t have to wait for a date on the calendar to focus on taking care of yourself. Any day is a good day to set health goals.

If you’re ready to make your health a priority, the primary care team at AHN Allegheny Valley Hospital can help you choose what to focus on and build a plan that fits your lifestyle.

Types of health goals to prioritize

It can help to focus on four major categories when setting physical and mental health goals. These include:

• Nutrition – Eating a balanced diet and avoiding processed foods as much as possible.
• Sleep – Most adults need at least seven hours of sleep every night.* The quality of sleep and how often you wake up at night is just as important as how many hours you get.
• Stress relief – Setting aside time every day to do things that help you de-stress, like listening to music, going to therapy, or spending time with family and friends.
• Exercise – Finding a routine that feels good for your body and helps you exercise different muscles. Many doctors recommend exercises using your body weight (squats, sit-ups, planks), or tools like weights or resistance bands.

The primary care team at Allegheny Valley can help evaluate your lifestyle to decide which categories to focus more on when setting your goals.

“Developing successful health goals and routines isn’t a set-it-and-forget-it process,” said Karina H Rovnan, DO, primary care physician at Allegheny Valley. “There will be times when you need to make changes to your diet based on a new diagnosis or find an exercise method that works for you after an injury — and that is all part of a balanced health journey.”

Tips for setting effective goals

You might already feel motivated and have several goals in mind but feel unsure about where to start. 

Here are some tips:

• Pick one or two small goals instead of many.
• Write goals down and track your progress.
• Share your goals with a friend or family member to hold yourself accountable.
• Celebrate small wins, as they help you build the confidence to keep going.

These will help you make changes that you can maintain, at a pace that works for you.

“The biggest mistake people make is trying to change too much, too fast,” said Dr. Rovnan. “Real progress happens when you set small, realistic goals, which helps you build habits that last.”

Busting common health myths

There is a lot of information (and misinformation) out there about things like weight loss, healthy eating, exercise, and how to get better sleep. It can be tough to know what is true.

Here are some common health myths to watch out for: 

• Myth: A healthy diet requires cutting out sugar or carbs entirely.
• Truth: Everyone’s health needs are different, so it’s important to talk with your doctor about what a healthy diet looks like for you. Generally, the best diet is one that is balanced and high in protein and lower in fat, such as the Mediterranean diet.** This diet is recommended by many doctors because of its emphasis on fruits, vegetables, whole grains, lean proteins, and legumes.
• Myth: Watching TV or scrolling on your phone helps you relax for sleep.
• Truth: The blue light from screens keeps your brain more active, making it harder to fall asleep. You should turn off electronics at least 30 minutes to an hour before bed.
• Myth: You should follow the same workout every day to build an effective routine.
• Truth: Your body needs variety. It’s important to challenge your body by adding changes to your exercise routine occasionally, like lifting more weight or strengthening different muscle groups.

Helping you stay on track

The primary care team at AHN Allegheny Valley Hospital cares about helping you take charge of your health. You should make an appointment with your PCP every year to keep track of your health and wellness goals and to ask about ways to improve your lifestyle choices for better health. Reach out to schedule an appointment with a primary care doctor.