( )WITH YOUR MIND SHAKE OFF YOUR RAGE TO LIVE IN CALM Human relations imply conflict of all sorts and anger is a sentiment innate in people, what becomes problematic is when it expresses disproportionately. ADVISOR LUCIO GONZÁLEZ ORTEGA Psychiatrist, master in Psychoanalysis, practitioner at Coomeva Private Healthcare Rage is an emotion that exists in the human trations: when a child does not understand why he being, alongside love, envy and jealousy and it is cannot paint on the walls or cannot eat sweets or in the associated with aggression. Psychiatrist Lucio case of an adolescent that argues with his parents González explains that there are two strong drives in because they will not allow him to go to a party. Also, individuals: the affective one and the aggressive one in arguments at work or with one’s partner. All of this both of which strive for satisfaction. The first one seeks causes rage and impotence, anger and tension. refuge in affection and pleasure along the different sta- ges of life. In turn, aggression seeks to detonate in diffe- Dr. González quotes that “the opposite of war is not rent ways: by attacking the other person, or oneself; peace but rather political dialogue.” That is the way with physically or through words: transforming it into aggression; it is part of the human being and is not thought that dilutes the violent action; or keeping it necessarily bad; on the contrary, one of its instinctual stored in the body and somatizing eventually leading to objectives is to establish hierarchies, territoriality and disease in the body. authority: “Controlled aggression establishes order,” the Psychiatrist adds. Diplomacy appears as a way to media- Rage, as such, is about an augmented anger that, te and liberate aggression little by little, it is a construc- more often than not, originates from everyday frus- tion to diminish conflict and build laws or regulations. 50
(( ))WIWTHITYHOYUORUMRIMNDIND prevention 2AMUSING YOURSELF Among the best strategies are those of 5 ACTIONS TO 1 enjoying any sport, or activities such as RELEASE painting, writing, reading, playing an RELAXING ANGER IN A 3instrument or learning a language, HEALTHY WAY Breathing, walking, thinking. The typical method of counting to 10 is not among others. It is about deferring this logical, “the thought process delays aggressive emotion, not about action, it is better to say: I will answer SEEK HELP eliminating it. Mediation with later on,” emphasizes Psychiatrist therapists and playful activities Lucio González. One must determine when rage is a help orient it in a positive way problem for the individual and for his ambiance: this requires attention. In and keep the person from general, it is the parents or the person unleashing it against someone himself who seeks help. else or against his own body. 51
WWIITTHHYYOOUURRMMIINNDD 5 ( 4)prevention USE COMPLEMENTS DIALOGUE Finally, if these other methods do not work, When talking about the subject with a specialist, medical science has created chemicals that one achieves cathartic moments and one reaches modulate the brain. They are used to help solutions that take into account the context of each people in their process of self-control, by individual. “People need to be heard, that brings increasing their levels of serotonin, without about alleviation; sometimes people are calm but sedating or over-stimulating the person. explode out of nowhere because they have repressed certain issues,” says the specialist. RAGE IN THE BODY When a person gets angry, this stimulus goes to the cortex expressed the organism manifests it as a self-attack, with and the amygdala, both located in the brain. The latter sends pain, pathological stress, fibromyalgia and depression. signals to the organism through adrenalin and noradrenalin Rage is considered a disease when it is a disorder in hormones that indicate to fight or to flee. Thus the controlling impulses; it is a dysfunction of the neurons heartbeat and breathing increase their rhythm, the skin that produces exaggerated reactions in people. Those becomes humid and the mouth dry. Through serotonin there who have received tools during their upbringing for the is an attempt to calm the situation down and control the defense mechanisms. When anger is kept inside and not •solution of problems as well as good examples of dialogue are less aggressive 52
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)WITH YOUR WORLD 28°c IS A SUITABLE TEMPERATURE FOR PRACTI- CING AQUATIC EXERCISE BECAUSE WARM WATER RELAXES THE MUSCLES. EXERCICE IN WATER MEANS TRAINING UNDER IMPACT, IT IS APT FOR YOUNGSTERS AND ADULTS. MORE STRENGTH AND FLEXIBILITY IMPROVED DYNAMISM IN CERTAIN CASES By practicing these water routines you Water gymnastics include aerobics, Elderly adults augment their quality of enhance these characteristics and also ample movements and strengthening. On life with this type of training. Likewise, it decrease stress while improving cardio- occasions, props are used, such as spe- is beneficial for people who suffer from vascular health. cial weights. arthritis. .
WITH YOUR WORLD ( )trends TWENTY MINUTES OF HIGH IMPACT interval training alternates between power and pauses. Previous medical evaluation is key before practicing it. ADVISOR IVÁN LEONARDO DUQUE Sports Physician, practitioner at Coomeva Private Healthcare High Intensity Interval Training most suitable technique and exercises. more on power. In this measure, both stra- (HIIT) consists in alternating Inspite of its short duration, this high tegies should not be compared, because short periods of intense physical each type of training has different objecti- effort with brief times of recuperation. intensity interval training has been recog- ves. A marathon runner, for example, is a Twenty seconds of sit- ups, for example, nized for its efficiency in burning fat: “It is sportsperson that runs long lasting stret- with ten seconds for a pause or active rest. a physical effort focused on power that ches in which power is not so important, as It is a flexible method that can be practi- consumes large amounts of energy in a he does not define his competition in ten ced through other disciplines such as short space of time. Therefore, HIIT con- cycling, swimming, or athletics. In this last tributes in that way,” states Ivan Leonardo case you practice athletic sprinting and Duque, Sports Physician, graduated from alternate with short pauses. the University of Aix-Marseille, in France. WHY CHOOSE IT? Concise and intense efforts involve fibers If an individual has available only a short responsible for muscle construction. So, time during the week to dedicate to physi- repetitions of vigorous contractions, using cal activity due to his professional or 80 or 90 % of the maximum strength of a family life, high intensity fractioned trai- muscle, in the long run, attain greater firm- ning is an alternative to practice sports ness and volume to the muscles. from three to four times a week, depen- ding on his physical condition. This type Due to the impact on the muscle mass of of routine saves time, can be practiced at this practice, a good intake of protein con- home or in a near by park. Nevertheless, it tributing foods such as meat, eggs and is recommendable to consult with a sports dairy products is convenient. physician that assigns the individual the While the traditional cardio improves resistance, augments the capacity to trans- port oxygen in the organism as well as tole- rance to long-term effort, HIIT focuses 56
( )WITH YOUR WORLD seconds but rather along the entire race. rides or sugar; as well as those suffering tice you must have good health and physi- WHO IS THIS NOT INDICATED FOR? from cardiovascular pathologies or ail- cal state, or, if those are lacking, you must It is important to bear in mind that since ments of the bones, joints, ligaments or be receiving adequate treatment. “In it is intense and lasts only a short time, muscles. We indicate the above because patients with non-athletic locomotive appa- this routine is not apt for people with this type of training has incidence on the ratus, this type of repetitions may turn out metabolically associated diseases, excess heart rate and arterial blood pressure. to be aggressive or risky, and to increase the weight, high levels of cholesterol, triglyce- possibility of injury,” states Duque. Generally speaking, to carry out this prac- 57
WITH YOUR WORLD ( )trends (It is important, before deciding to undertake high intensity training, that a specialist evaluate your physical condition, as well as your needs and the type of results you wish to obtain. It is fundamental not to force the body and to follow a predetermined plan. KNOW OTHER FORMS OF HIGH INTENSITY TRAINING TABATA is the better-known method. It consists in carrying out eight series of a given exercise, twenty seconds each one, resting ten seconds in between each series. This four minute block can be repeated two, three, four or five times depending on the physical state of the individual. GIBALA Proposes high intensity thirty-second intervals, alternating with four minu- tes of active recuperation such as walking, and can be repeated depending on the physical state of the sportsperson. LITTLE GIBALA Sixty-second sessions of sprint (velocity thrusts), combined with seventy five seconds of active pause. RECOMMENDATION: these routines may be alternated with other types of exercise such as swimming. No method is better than another; all of them can be adapted to the level and capa- city of each individual. For this, it is convenient to train under professional guidance. 58
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WITH YOUR WORLD ( )harmony in health THE PERFECTIONIST IDEAL Tendency to orderliness and detail, as well as preventing errors are characteristics of this personality trait common in western culture. ADVISORS MARIANTONIA LEMOS - Psychologist, master and doctor in Psychology NORA LONDOÑO - Psychologist, masters and doctor in Psychology and specialist in Clinical Psychology Understanding that nobody is perfect and that mistakes are an opportu- nity for learning are key recommen- dations for those who tend toward perfectio- nism. “Human beings are fallible and error has value in people’s lives”, Psychologist and Professor at Eafit University Mariantonia Lemos says precisely. Even though frustration and mistakes are part of reality, the assumption is that there are situations one cannot control; individuals with this personality trait try to carry out their tasks, actions and projects in an ideal way, according to what they consi- der perfect. Perhaps you identify with this tendency if you see yourself as a demanding, meticu- lous person that worries about keeping things in order even though they do not depend on you and if you focus on carrying out your activities in the best way possible and loathe negative emotions. 60
( )WITH YOUR WORLD A PERFECTIONIST CULTURE HOW TO OVERCOME A BAD DAY? Western culture promotes perfectio- nism, mainly due to the economic fac- This can be challenging for a perfectionist, because a bad day means they have tor. “We are oriented towards achieve- either failed in any given task, have been negatively evaluated or have not been ment and have a predominant preferen- able to carry out any ritual or action that guaranteed their keeping control. Before ce for appearance, so that personal blaming oneself or doubting one’s own talent we recommend that the person valuation is associated to what is aesthe- breathe and take a break. Psychologist Nora Londoño advises to “see the possibi- tically orderly and beautiful,” adds lities of growth through such inconvenient.” It is important, the Specialist clarifies, Psychologist Nora Londoño. to be aware of not falling to extremes with this standing or assume that life will be ideal. It is about understanding that, in any event, there are aspects that turn out The Specialist explains that the origins well and others that turn out badly. That is why it is fundamental to have options of of perfectionism have biological, heredi- relaxing and entertainment such as engaging in fun activities or sports, watching a tary and social components, as does any movie or concentrating on reading. personality trait. “It obeys, to a great extent, to the guidelines of one’s upbrin- THE POSITIVE SIDE tion of error and other risk factors. In ging, to the way parents act and to the Even if exaggerating this perfectionist the same manner, giving the best of one- extent to which they posed demands on attitude has negative results, this trait self and doing things in the best way pos- that person. Parents are usually models can also be oriented from a more positi- sible is also a way of challenging oneself, of this pattern and so are the structures ve perspective. Psychologist Mariantonia of growing on a personal level and of at school,” indicates the Specialist. Lemos mentions the fact that our society taking advantage of this expression of evaluates individuals in their academic one’s personality. In the same way, the need to control and work environments, for example. it all also arises from upbringing, from Thus, procuring optimal performance Wanting to act in the best way possi- the satisfaction that the person felt promotes good results. Likewise, the qua- ble is different from thinking that when he managed to dominate situa- lities of this trait, such as being attentive everything can be done perfectly. tions. “If this aspect involving control is to detail, being a good observer and a sys- Psychologist Lemos underlines the fact valued by the family or social ambiance, tematic one, among others, are necessary that when perfection is the ideal, people human beings take on that strategy to for the roles and posts taken on at work require a lot of time and overly demand obtain recognition and affection,” states such as quality auditors, editors and themselves in simple tasks that do not Psychologist Nora Londoño. high-ranking directors. require it. On the other hand, it is an unproductive trait when what should When perfection becomes an obses- From the point of view of the predominate ideally are spontaneity, sion, it produces anxiety and can even Specialists we consulted, this tendency interaction and creativity because perfec- give origin to depression, because can contribute to reinforcing an adapti- feelings of dissatisfaction, disillusion and ve and protective issue such as preven- •tionists are looking for control sadness predominate. When there are high levels of anxiety, there also come with it physical symptoms such as heada- ches, stomachaches, backaches, abun- dant sweating and even tachycardia. Even though it is not a disorder in itself but differs from the obsessive-com- pulsive disorder, perfectionism can be a risk factor for a psychological disorder in addition to other characteristics. Anorexia nervosa, to name just one, may be inclu- ded among its manifestations. 61
WITH YOUR WORLD ( )infographic LEARN TO INTERPRET NUTRITIONAL LABELS they have valuable information on food calories and servings. ADVISOR NATALIA ZULUAGA ARROYAVE Nutritionist dietitian, masters in Food Science and Technology 2 INGREDIENTES 1 4 CONSERVACIÓN ESSENTIALS 9 MODO DE USO OF LABELING 5 LOTE 18214 1. Name of the foodstuff REGISTRO SANITARIO N°RA5124D512 6 2. List of ingredients 10 FABRICADO: 14/06/2019 3. Net Contents 4. Instructions for conservation 3 5. Lot 6. Sanitary registration number 7 VENCE 18/12/2020 7. Expiry date (must not appear on a sticker or adhesive) 8. Name and address of manufacturer or packager 9. Instructions for use 10. Date of fabrication 62
( )WITH YOUR WORLD NUTRITIONAL INFORMATION IN FIVE SEGMENTS WHAT DOES THE SEGMENT A SEGMENTS C AND D LABEL DESCRIBE? Serving size for estimate of contribu- Show the contributions of nutrients and A report of the food pro- tion of nutrients. micronutrients: duct’s nutritional properties, It may be identified in cups, units, spo- • Carbohydrates: if it is a high value this does for example, warnings on the onful or slices. package of reduced fat con- If there is more than one, each value of not mean it is harmful, there are complex car- tent, or contribution of a nutrients must be multiplied by that bohydrates such as potatoes or rice that do lesser amount of calories or number. For example, if it is two ser- not produce the effect of sugar in the blood. having features that promote vings and the total fat is13 grams, it Others like honey and brown sugar do have gastrointestinal health. means the consumer intake will be a such effect. This value includes all sugars total of 26 grams of fat. among them lactose or fructose that are not 8 noxious if taken moderately. SEGMENT B • Total fat: there are unsaturated fats that are healthy. On the contrary, check what percen- Here they explain the amount of calories tage of the value belongs to the saturated fats per serving. “This aspect is not so rele- and what percentage belongs to the trans fats vant,” says Doctor Natalia Zuluaga, “as that are the harmful ones. the caloric needs of each person differ.” • Cholesterol: this amount is not necessarily associated to high indexes of this substance. Saturated fats also help increase cholesterol in the blood. • Fiber: choose foods containing a good amount of this nutrient, as it promotes for a healthy colon. Take high doses of micronutrients (vita- mins, calcium and iron). • Protein: the value depends on each person. If you have kidney disorders it is better to avoid them, but if you exert great physical activity you require greater quantities of protein. SEGMENT E This segment recommends the percent daily values (%DV), keeping in mind that it is meant as a guideline for the consu- mer to recognize intake reference quan- tities depending on his basic diet. NUTRITIONAL PROPERTIES - Food “high in…”: contains more than 20 % of the reference value. - “Good source of…”: contributes from 10 % to 19 % of the reference value. - Is “free from…” if it contains: - Less than 5 % calories. - Less than 0.5 g total fat, unsaturated or so-called trans fats. - Less than 2 ml cholesterol. - Less than 0.5 g sugar. 63 - Less than 5 milligrams sodium.
( )WITH YOUR WORLD THE ESSENTIAL PART OF SLEEPING WELL To awake with recharged batteries you have no need of magic formulas. The key is observing habits and preparing well for sleep. ADVISORS MARÍA EUGENIA TORO - Neurologist MIGUEL DÁVILA- Neurologist, specialist in Sleep Medicine and Neurophysiologist 64
( )WITH YOUR WORLD keep in mind Before reading this article from beginning to end take THE ROUTE TO some time to answer this question: ¿how much time do REPAIRING SLEEP to you take to promote an adequate ambiance for slee- ping? Many people are not even aware whether they prepare ATTENTION TO THE their room or not and there may be some who take it that this LIGHTS! task consists only in unmaking the bed and getting into comfortable clothes. The reason for this question is simple: When it’s time to go to bed, the ideal thing obtaining a repairing and healthy sleep requires a ritual. It is is to dim the lights to promote sleep and similar as the one used for bathing, getting dressed, putting on finally conciliate it when everything is dark. your make up and other such. Preparing for rest is an impor- “Melatonin helps for a more continuous and tant issue towards good health. profound sleep and this happens when the lights are turned out,” explains Toro. The absence of sleep or even sleeping without reaching a repairing sleep causes not only physical but also mental DISTANCE tiredness. As a result of mental tiredness come failure in con- THE NOISE centration, mistakes due to carelessness, alterations in memory, inadequate making of decisions and even episodes Our hearing is one of the senses that takes or micro sleep in activities that require total attention, such the longest to fade away when one is going as driving a car, for example. It is well known, also, that irri- to sleep, therefore, exposure to noise can tability and bad humor are characteristics pertinent to those take us out of a profound sleep. who have not slept well. BEWARE CAFFEINE HEALTH AND INSOMNIA, OPPOSITES Some investigations in the Circulation and Sleep review Some people can take coffee and have no trouble conciliating sleep. talk about greater cardiovascular risk when sleeping is defi- Nonetheless, the neurologist warns us cient. Nevertheless, María Eugenia Toro Pérez, Neurologist that for most people caffeine is a stimu- from the Neurological Institute of Colombia, warns that there lant whose intake is not recommendable are two viewpoints from which to regard this issue. “It is often after five o’clock in the afternoon. said that the person that sleeps too much is also at risk. But the question arises whether the person had a preexisting condition IF THERE IS INSOM- of cardiovascular risk, which is precisely why he sleeps badly. NIA, AVOID NAPS Lack of sleep is even associated to depressive states. But then the same question arises, it could be that a sleeping disorder Taking a nap will subtract from you initiates as a symptom of depression.” Other conditions linked night rest and conciliating sleep will to insomnia or the bad quality of rest in adults, are diabetes be more difficult. and hypertension. NO STIMULATING On its part, it is noteworthy that during the night’s rest ACTIVITIES there is a phase that is profound sleeping and in children is related to the production of a growth hormone (somatropin). Before going to sleep you must avoid inte- Therefore, if a child does not sleep well, it results in alterations llectual or emotional activities such as the of his growth. ones carried out on mobile phones and com- puters. “Each time the brain is stimulated, it SLEEP TO LIVE becomes more entertained and this makes For Miguel Dávila Silva, MD Neurologist Specialist in Sleep sleeping all the more difficult,” alleges Toro. Medicine and Neurophysiologist, not sleeping is incompatible with life and the most convincing proof of that is seen in babies “If you deprive a newborn child abruptly and totally from sleep, it is probable that he will die within a week. The brain needs to sleep. In newborn infants, sleep is fundamen- tal in the maturing process of the brain that is why they sleep from 18 to 20 hours. This process helps in the formation of 65
WITH YOUR WORLD ( )keep in mind myelin in the brain a substance that allows for the electric BETTER AVOID conduction of the neurons. At 2 year of age they begin pre- EATING AND SLEE- senting with very similar characteristics to the adult and this PING RIGHT AWAY begins to change as age advances. We are almost born asleep and we end almost sleepless, but that is not what is desirable. As a way to favor digestion and decrease the possibility of Gastro-Esophageal reflux, TECHNOLOGY ALLIED WITH SLEEP the recommendation is to eat two hours Just as the cell phone is, on occasions, a disruptor of before going to bed. sleep it also has tools to promote rest. Using the movement WATCH OVER YOUR detector some apps monitor sleep patterns and also help TEMPERATURE awaken the person in the light phase of sleep, to avoid feeling heaviness when getting up. Some of these tools are Avoid very cold rooms or very hot rooms to integrated into the clock of the cell phone and you can pro- help you conciliate sleep easily. gram them with a reminder to indicate that it is time to go to bed as well as the possibility of using the volume and the THERE IS TIME preferred sound to wake up. Other apps show, in groups, FOR EVERYTHING the phases of sleep, for example, the time you have rested along days, weeks, months or years The time to take care of pending issues must not coincide with the moment in To monitor our rest, in addition, some use the which we go to bed. microphone of the mobile device to analyze our sleep during the night and identify whether the person talks or EXERCISE, snores while he sleeps. This is why the mobile phone must ¿YES OR NO? remain in the bedroom close to the person. In this way the alarm will activate during the lighter phase of sleep before If there is insomnia, the advice is to the main alarm sounds. This is a plus feature if you do not carry out physical activity at a time far wish to wake up abruptly. removed from bedtime. There are additional elements: apps that analyze the LOOKING AT THE influence of alcohol, caffeine, tobacco on our daily rest CLOCK DOES periods and at the same time have available natural and rela- NOT HELP xing sounds to sleep better and more profoundly. For those having trouble getting up there are certain apps that ask the This recommendation goes especially to person to solve mathematical problems or count sheep to those people suffering from insomnia. Do not look at the clock, just set the •put out the alarm alarms in order to avoid the anguish of not sleeping. 6to9 HOURS ARE ADEQUATE FOR A REPAIRING SLEEP, THIS VARIES FROM PER- SON TO PERSON. 66
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WITH YOUR WORLD ( )for her THE CONSCIOUS DECISION OF LIVING ALONE Currently many women choose this option from a positive point of view, aspiring for self-knowledge and amplifying their motivations in life. ADVISOR JAIME ADAMS DUEÑAS Psychiatrist, practitioner at Coomeva Private Healthcare Some people associate solitude with intimacy of her home to be more creati- anguish, depression and isolation. ve as she can now put into practice For others, nevertheless, it is an actions that she has always wanted to opportunity for growth. Many women implement, such as the administration of who choose the option of voluntary soli- her finances, or the undertaking of a pro- tude are under this latter perception; they fessional challenge; the second and very have it in their mind that this does not important one is self-development, as deprive them of establishing emotional sometimes a woman feels pressure from connections or of leading a full existence. the outside concerning what she must do and this situation of chosen solitude This endeavor, albeit, must be a cons- makes it easier to be herself. “There are cious one, analyzed from a well-oriented women,” he adds, “who even give this autonomy,” is what Psychiatrist Jaime decision a spiritual tinge, as they open Adams Dueñas considers. “They make up a space for reflection to find the mea- this decision in order to direct their lives. ning of their lives.” It is a choice they make because they wish to find themselves.” CONFRONTING OLD IDEAS For some, the most complex issue of So, ¿how does one make the decision without anguish? Adams Dueñas adds the process is coming to terms with what the complementary statement that when family, friends or society will say about one undertakes this path with the idea of the way of life they have chosen outside taking control of one’s existence, there is the bounds of conventional ideas. an impact of wellbeing, of happiness Adams Dueñas explains that, in general, because one wishes to experiment and women who incline toward this decision find new ways to progress. The are 30, 40 or 50 years of age. Their state Psychiatrist talks of the positive effects of of maturity allows them to be certain the process of living alone: the first of that this is what they want and to deliver which is freedom that allows her in the 68
this message to others convincingly. ( )WITH YOUR WORLD “For many youngsters now-a-days,” con- TECHNIQUES FOR ENJOYING tinues the psychiatrist, “it is not even a ONE’S OWN COMPANY priority to get married and have children.” He insists that if that is a conscious and Take on activities that you usually do not responsible choice their existence will go practice such as reading a book or develo- well and will be adequately oriented. ping some talent or hobby that is entertai- ning and from which she can gain some He recommends that parents, especially knowledge. the more traditional ones, listen to their daughter’s arguments to understand the Practicing yoga, meditating or exercising need to have their own space in order to physical routines where it is best to be alone develop and find their own identity. to be better able to concentrate and be with “Children leave the house at an early age herself, as well as providing the body and because they are looking for their own mind with well being are desirable activities. experiences.” If they are pursuing a career that does not exist where they live, for Inviting friends and family to host the sharing example, they must move to another city and enjoyment of her space with others. and that implies a separation because they Experimenting the joy of living alone but are going to progress. without losing contact with others. To collect herself, to take comfort in WHEN IS THIS herself, to return home after a stressful day ABOUT ISOLATION? having been in contact with many people to find an oasis in her home: these are “Solitude is associated with depression when only some of the motives that reaffirm a the situation has not been assumed volunta- woman who has chosen this way of life rily,” states the Psychiatrist. When there is a that she has done the right thing and that state of mourning or the loss of a job, for example, the person might isolate himself. •this choice made her really happy When solitude has negative effects it may lead to mental or physical disease so that professional help must be sought. “It is good to be alone, but in optimal conditions. If it is a person that has conflicts and fears, one must work with her to help withstand this solitude. 69
WITH YOUR WORLD ( )x-ray NURTURING TIES Breastfeeding is the best way to feed newborns and establish indissoluble bonds between mother and child. It is recommen- 3 dable to let it be the exclusive way of feeding a HOURS FREQUENCY child during the first six months of its life. FOR BREASTFEEDING BECAUSE THIS IS A A BALANCED DIET BABY’S AVERAGE FOR THE MOTHER GASTRIC EMPTYING TIME AFTER WHICH A healthy well-balanced diet that HE FEELS HUNGRY includes vegetables, fruit, cereals and AGAIN. protein is all a mother needs to feed herself adequately and produce milk. Calcium can be obtained from sources different to dairy products such as green vegetables, nuts, dried fruit and fish such as sardines and salmon. FOOD THAT IS 56 BOUNTIFUL OUT OF EVERY 100 It supplies minors with all the CHILDREN INITIATE necessary nutrients, prevents deve- MATERNAL BREASTFE- lopment of ailments diseases and EDING ONE HOUR other such and can influence the AFTER BIRTH, ACCOR- intellectual coefficient in children. It creates an emotional bond bet- DING TO THE ween a mother and her child MINISTRY OF HEALTH. and is an active mechanism for preventing health disorders, gastric infec- tions and allergies. As the child grows, in general, his (KEEP IN MIND) The recommendation is that the demand for milk also increases. mother keep a milk bank, especially During his first two years of life this When the baby first sucks on the breast, when she has completed her mater- the first thing he obtains is a sort of is a core nutrient. sugary water with carbohydrates and nity leave. lactose to help him quench his thirst. 70
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( )WITH YOUR WORLD FOUNDATIONS COME FROM DIALOGUE having or not having children, how to distribute financial responsibilities and participation of the parents in the relationship, are all topics to talk about without vetoes. ADVISOR WITHOUT FORCING THE ZAMIRA MONTOYA - Clinical Psychologist OTHER ONE Some couples in the first stages usually One must renounce the find themselves with the disquieting idea that one can make the question about their future: having or other person change his not having children. This is, generally spea- mind along the way, because king, a topic that is avoided before commit- everything may end in dete- ment, thinking that perhaps that moment rioration for which nobody is will not arrive and everything will play out prepared. It is different if a in due time. Nevertheless, this seldom person suggests that for the happens that way. This topic must be moment he is not thinking addressed to guarantee the stability of the about children due to work couple. The basis of any relationship is dia- projects or academic ones. logue, and the decision about children There are many people who must be construed between the two indivi- prefer arriving at this issue duals, says Clinical Psychologist Zamira after they have finished the Montoya. “Just as there is a marriage con- stages of completing their tract, there must be an emotional one, that undergraduate or graduate lies more on a symbolic plane but obligates studies or are striving for a us to delve into the different areas in which promotion they have been the couple will be involved, i.e., the rela- working on. Or, there even tionship with both families, management are people hosting unfoun- of money and the issue of children. This ded fears that can be treated in therapy. But must be discussed previously and if one of when there is definitive decision because the two does not agree it is the other per- there is no interest in children, for example, son who determines his willingness to it is better to look for a different future. accept that situation or not.” The expert points out that everything is based on dialogue. “What I have been able 72
( )WITH YOUR WORLD couples to observe is that between cou- 64 ples there are lots of words but less space for dialogue. Each MARRIAGES individual centers on his own PER DAY BROKE UP LAST YEAR, desires but not in an empathic way allowing him to listen to ACCORDING TO THE the other person’s needs in a SUPERINTENDENCE OF way that promotes thinking about “us” and not in an ego- NOTARIES AND tistical manner. These new REGISTRY. generations are very centered in communication through life can take many downturns and one other media such as chats and needs autonomy.” sometimes do not know how to take advantage of the possi- She adds that homes are ever changing bility of sitting down to discuss especially now that women are going out to issues face to face, looking at work and men stay home taking care of the the other person. Because house with which they have reversed tradi- things might be said on the tional roles. This must be discussed to cell phone but this will not know who contributes with what in this substitute what is valuable conjugal society. about talking to the other one in person, the richness of non- “On the other hand, one must observe verbal language. the corresponding families and establish limits. There are people that have not beco- TOPICS WITHOUT BANS me independent and should. But we It is of vital importance to cannot pretend that the other person sever ties, but certainly it is not permissible that talk about another topic: the family take decisions inside the couple money. This is an issue that about finance, children or any other topic. many people usually avoid in Furthermore, each one must procure an order not to hurt the other’s individual space for himself. If these indivi- susceptibility. “As a psycholo- dual spaces do not exist the couple can gist, my opinion is that in deteriorate,” says the specialist. Inside a finances I must have my own savings but couple there must be no banned topics and one must come to agreements: the person earning more money, contributes more. •things cannot be left to chance Along my consultations I see some people that are not working and feel that they are being given to. They must talk about this: 73
WITH YOUR WORLD ( )games CRUCIGRAMA SUDOKU A B C D E FG H I J KL 1 Nivel fácil 2 3 Nivel medio 4 5 6 7 8 9 10 11 12 13 HORIZONTALES VERTICALES SOLUCIONES 1. Tontas. Generalmente aparece en los picos A. Se relaciona con una oportunidad de cre- Horizontales más altos de invierno y por los cambios fuer- cer y vivir a plenitud. Se les denomina así a Sonsas-Gripe-Ol-Ola-Aunar-Linfoma-It-Ap- tes de temperatura. los dientes que salen antes de los perma- Línea-Die-Elmo-Rai-Tac-Un-Van-DII-Ide-Da-Aura- nentes. Lio-Laud-Ozono-Eneas-On-San-Tres-Si-Hia- 2. Sufijo de alcohol. Onda marina. Unir o reunir Colágeno-Eos-Aranero para algún fin. B. Percibí el aroma. Prefijo negativo. Hija de Inaco. Verticales 3. Es un tipo de cáncer ganglionar. Pronombre Soledad-Leche-Oli-An-Io-Etiquetas-Sofá- inglés. C. Aprender a leerlas nos ayuda a conocer los Dar-Alopecia-Seca-Sam-Duo-Sor- beneficios nutricionales de los alimentos. Almuerzo-La-Ga-Ion-Aon-An-Ruin-Age- 4. Agencia de noticias. Raya. Intervalos-Er-Pa-AAA-Asno-Era-Insomnio 5. Morir, en inglés. Personaje de Plaza Sésamo. D. Diván. Producir réditos. E. Es una patología común del cuero cabellu- Radio Televisión Italiana. 6. Tomografía Axial Computarizada. Artículo do de los hombres. Infarto de una glándula. F. Tío del norte. Dueto. Religiosa. indeterminado. Asisten. G. Es la comida infaltable del mediodía. Nota 7. Quinientos dos romanos. Madre de Niso. musical. Acierta. H. Galio. Átomo. Hijo de Neptuno. Partícula 8. Viento suave y apacible. Problema. 9. Instrumento musical. Variedad alotrópica del privativa. I. Abyecto. Edad inglesa. oxígeno. J. Se trata de un entrenamiento que alterna 10. Héroe griego. Sufijo aumentativo. Apócope períodos cortos de esfuerzo físico intenso de santo. con breves descansos. Terminación verbal. 11. Dos y uno. Afirmación. K. Voz cariñosa. Calificación bancaria. Burro. 12. Dinastía china. Proteína que es producida de L. Época. Una de las alteraciones más comu- nes del sueño. forma natural por el organismo. 13. Eterna enamorada. Embustero. Nivel medio Nivel fácil 74
)CORPORATE 3% IS THE PREVALENCE OF CTS IN WOMEN AND 2 % IN MEN, ACCORDING TO THE UNITED STATES OFFICE ON WOMEN’S HEALTH, OWH. THE CARPAL TUNNEL SYNDROME (CTS) IS A MEDICAL CONDITION DUE TO COMPRESSION OF THE MEDIAN NERVE AS IT TRAVELS THROUGH THE WRIST. BURNING SENSATION AND TINGLING WOMEN ARE MORE PRONE EXERCISE and swelling are the main sensations and are generally over 55 years of age, It is fundamental to consult with a doc- that CTS causes. The most affected due to hormonal changes. Other causes tor if there is a decrease in strength of parts are the thumb, index finger and include a genetic predisposition and the gripping ability, difficulty to grab middle finger. repetitive movements. small objects or doing manual crafts.
( )CCOORRPPOORRAATTEE interaction ARE YOU FOLLOWING A HEALTHY DIET? Answer the questions in the following test and discover what type of habits you have in your day-to-day nutrition. 1 How much fruit do you normally eat in one day (example: 1/2 3 How many different kinds of vegetables do you take in one cup fresh or dried fruit, 1 medium-size fruit or 1 cup juice with month? no added sugar)? A. 2 o menos (-4) A. 0 (-2) B. 3 a 4 (0) B. 1 (0) C. 5 a 6 (+1) C. 2 (+2) D. 7 a 8 (+3) D. 4 or more (+3) E. 9 or more (+4) Score: ______________________ Score: ______________________ 2 How many servings of vegetables do you take a day (1 cup 4 How many times a week do you eat legumes (lentils, chickpeas, green leaf vegetables, 1/2 cup other cooked or raw vegetable?) beans, string-beans, haricot beans, lima beans, etc.)? A. 0 (-4) A. 0 (-2) B. 1 (0) B. 1 a 2 (0) C. 2 (+1) C. 3 a 4 (+1) D. 3 (+2) D. 5 a 6 (+2) E. 4 or more (+3) E. 7 or more (+3) Score: ______________________ Score: ______________________ 76
( )CORPORATE CAMINATA POR LA VIDA 2019 B A R R A N Q U I L L A Una vez más, Coomeva Medicina Prepagada y Olímpica se unen para acompañar a las mujeres que enfrentan el cáncer de seno con valentía y esperanza. ¡Ven a caminar con nosotros y celebra el triunfo de la vida! Fecha: Domingo 20 Lugar: Malecón Puerta de Oro, Hora: 6:00 a.m. de octubre de 2019. Sector Cl. 85. E-mail: Teléfono: [email protected] 385 2461 - 385 1880 Ext. 51837 Inscripciones: Del 15 de julio al 30 de agosto en nuestra página medicinaprepagada.coomeva.com.co o dirigiéndote a nuestra sede de Coomeva Medicina Prepagada (Cl. 85 # 50-08). Cuidarte es quererte 77
( )CCOORRPPOORRAATTEE interaction 5 How many times do you eat red meats a week? You total score is: ______________________ A. 6 or more (-2) INTERPRETATION: B. 4 to 5 (0) C. 1 to 3 (+1) After checking your answers, add your total score and locate in on D. Less than 1 (+2) the following table: E. 0 (+3) Score: ______________________ 22 a 28 you have excellent eating habits 17 a 21 you have good habits 6 How many times a week do you normally eat in a fast food 10 a 16 you need to improve your diet restaurant? 9 o menos you need to change eating routines, try changing one habit at a time A. 6 or more (-5) B. 4 to 5 (-4) C. 1 to 3 (-3) D. Less than 1 (-2) E. 0 (0) Score: ______________________ 7 In one day, what do you drink more frequently? A. Soft drinks (regular or dietetic) (-4) B. Coffee or tea with caffeine (-1) C. Coffee or tea decaffeinated (0) D. Milk or juice (0) E. Herbal tea or pure water (+3) Score: ______________________ 8 How many soft drinks do you have a day? A. 6 or more (-2) BALANCED DIET B. 4 to 5 (0) C. 2 to 3 (+1) Eating in a balanced way means including all nutritional D. 1 (+2) groups in your diet, as well as knowing the right amount of E. Less than 1 (+3) servings of protein, carbohydrates, fruit and vegetables, dairy F. 0 (+3) products and other such. These are the nutrients that supply the body with the energy it needs to work from day to day. Score: ______________________ The goal is to take an average of 2,000 calories per day for healthy adults to enjoy the benefits of good cardiovascular, 9 How many times a week do you eat fish? musculoskeletal and cognitive health. Recommendable is, nonetheless, the guidance of a professional in nutrition when A. Never (-2) you need to gain, loose or maintain your weight or need spe- B. 1 (+1) cialized nutrition for a specific illness. C. 2 times (+2) D. 3 to 5 times (+3) Accept our invitation to downlo- ad our free App Mi Historia Score: ______________________ Cuidarte es Quererte, for advice on nutrition, sports and many 10 During the week, how many times do you eat whole grains (bread other guidelines to achieve inte- with cereals, whole grain oats, whole grain rice, quinoa, etc.)? gral wellbeing. A. Never (-3) B. 1 to 2 (+1) C. 3 to 4 (0) D. 5 to 6 (+1) E. 1 or more (+3) times a day Score: ______________________ 78
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( )CORPORATE directory ON HAND OUR MEDICAL NETWORK Find our new admittances and updates on regional specialists in the Coffee-Growing Region and North East. DATA UPDATES Fosunab, 4th floor, Tower A - new seat NORTH EAST Phone: 6329200 - Whatsapp: COFFEE-GROWING REGION 3182941724 BARRANCABERMEJA Endocrinology and Pediatric ARMENIA Diagnostic Imaging Endocrinology Psychology Specialized Radiologists of José Raúl Zaldivar Ochoa María Patricia Arcila Osorio Bucaramanga S.A. Address: Calle 48 # 22-141, Address: Calle 17 Norte # 14-20, con- Addresses: Cruz Roja, consult. 101 sult. 303, Centro Medico Torre Molinos C.M.C. Ardila Lule, Tower A, floor 7, Phone: 3143393866 Phones: 7493519 - 3017840496 mod. 35. Kra. 33 # 51-31, Cabecera Physical Therapy LA UNIÓN Phones: 6059353 - 6059355, Lorena Julieth Amaya Gómez General Physician, Biologic Medicine ext. 8059 - 1562, 7000009 Address: Kra. 26 # 50-35, and Alternative Therapies barrio Colombia Julián Hurtado Mondragón NEW ADMITTANCES Phone: 3176212264 Address: Calle 13 # 16-34 Phone: 2292990 EJE CAFETERO BUCARAMANGA In-Home Consultation PEREIRA ARMENIA Grupo Emerger Allergology and Immunology Orthopedics and Traumatology Address: Kra. 32 # 59-42B, Conucos ALERGOIPS [Pereira Allergology Carlos Eduardo Montoya Velasco Phones: 6450900 - 3208824199 - Institute] José Fernando Gómez Botero 3184014433 - 3164695755 Address: Kra. 19 # 8-13, Address: Kra. 13 # 1N-35, consult. 404, consult 203-204, Edificio Tripoli Clínica Central del Quindío Pediatric Nephrology Phones: 3171777 - 3043342583 Phone: 7465280 nm Diana Carolina Chacón Jaimes Address: Kra. 29 # 45-45, Edificio Pediatric Gastroenterology PEREIRA Metropolitan, consult. 803 Héctor Andrés Enríquez Calvache Nephrology, Nutrition Phones: 6577034 - 3178427640 Address: Av. Juan B. Gutiérrez, Calle 8 and Dietetics and Psychology # 19-12, Edificio Tripoli, consult. 201 IPS Prerenal SAN GIL Phones: 3389489 – 3146843033 Address: Kra. 18 # 12-75, consult 607- In-Home Consultation 610, Torre 2, Megacentro Pinares Grupo Emerger NORTH EAST Phones: 3160404 – 3216456748 Address: Kra. 12 # 2D-09 Phones: 6450900 - 3208824199 - 3184014433 -3164695755 BUCARAMANGA Pediatric Cardiology and Cardiology Instituto del Corazón de Bucaramanga Address: Calle 158 # 20-95, Cañaveral 80
( )CORPORATE directory OUR MEDICAL NETWORK IS AVAILABLE IN THE FOLLOWING CITIES OF THE NORTH EAST: • Aguachica • Barbosa • Barrancabermeja • Bucaramanga • Cúcuta • Lebrija • Málaga • San Gil (Remember available for you: over 390 professionals and 140 Healthcare institutions in the Coffee-Growing Region, and over 240 professionals and 120 Healthcare institutions in the North East. OUR MEDICAL NETWORK IS AVAILABLE IN THE FOLLOWING CITIES OF THE EJE CAFETERO REGION: • Armenia • La Unión • Pereira • Caicedonia • La Victoria • Riosucio • Cartago • La Virginia • Santa Rosa de Cabal • Chinchiná • Manizales • Sevilla For detailed info in the Coomeva Private Download our MP Coomeva APP Healthcare Directory login to oficinavirtualmp.coome- 81 va.com.co/DirectorioMovil-Web or scan code QR on your mobile device.
( )CORPORATE IT IS EVERYONE’S Each contributor COMMITMENT strives for an optimal and healthy work ambiance. ADVISOR because they understand that their role is the best of themselves, doubtless they recei- SANDRA YANIRA OCAMPO SARMIENTO fundamental in achieving their goals,” ve the best,” adds Ocampo Sarmiento. National CEO Human Management Health explains Sandra Yanira Ocampo Sarmiento, National CEO Human The above must leverage, also, on the Division Coomeva Private Healthcare Management Health Division Coomeva active pauses that human resources mana- Private Healthcare. In some way, this ges, on practical exercises of self-care, on A work ambiance that is stimulating means learning to transcend and to over- updates that promote general wellbeing for its contributors allows for a come the tribulations of the day such as and allow contributors to lead a healthy team that is more committed to its stress, pressure and arguments between routine both on a physical and on a mental surroundings and the company. There is colleagues without losing the objectives level. In this way each person will learn to one incentive that does not refer to wages established as an area and as an organiza- manage his time, his social relations and but deals with promoting values as impor- tion. It is also about profiting in the best his way of interacting with the world tant as solidarity, equality, transparency, way in the most difficult moments to turn respect, team work, the value of listening them into useful routes of learning. •around him in the best way to others, asking for help without fear of what others will say and exercising good (Positive stressTO THE SAME TUNE practice that results I doing things in a “If we work on this, people better way each new day. “When this begin to leverage their personal happens, contributors begin to give the and family life from inside the best of themselves leading naturally to a company; they learn to be heal- healthy work ambiance where people tend thier and think positively in to help one another in couples, work as a every day situations and difficult team to solve problems and feel important moments. When someone gives shows when we interpret conse- from whatever position it is they hold quences as favorable to oneself and to one’s surroundings. 82
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