ISSN 1692 - 5556 Abril - Mayo 2020 - Edición 152 Daniel Restrepo and Sebastian Morales COVER REWARD on their way to Tokyo 2020, Gold Plus FOR EFFORT Swimming Team Coomeva Medellín Private Healthcare 1 www.revistasaludcoomeva.com
ISSN 1692 - 5556 Abril - Mayo 2020 - Edición 152 COLOMBIAN NATIONAL GOLD PLUS SWIMMING TEAM, COOMEVA PRIVATE HEALTHCARE LA RECOMPENSA AL ESFUERZO Marco Montes Martínez since 2006, and Coomeva Private Healthcare General Manager has followed the same path by creating the Daniel Restrepo y Sebastián Morales Coomeva Private Healthcare Colombian National Gold Plus Swimming rumbo a Tokio 2020. Selección Oro Team. Since its creation, we have been the Plus Coomeva Medicina Prepagada. Sports are one of the pillars that contrib- main sponsors of swimming in Colombia, one www.revistasaludcoomeva.com ute to integral human development. of the three most important disciplines in the Making physical activity a habit for life is world of sports. Número 152 one of the practices we encourage at Coomeva As an Olympic discipline, swimming has an elite Abril - Mayo 2020 Private Healthcare. Being in touch with athletes place in the first group, together with running in training and on the road to becoming cham- and gymnastics, as one of the most appealing Fundador Revista Salud pions is a way for us to align our corporate phi- competitions and that contributes the most to Gilberto Lotero Muñoz (q.e.p.d.) losophy with the healthy development of peo- the development of the Olympic Games. ple and their adoption of healthy lifestyles, We admire and thank Daniel and Sebastian Presidente del Consejo de which is the main premise of health prevention because they are representing the entire country Administración de Coomeva and quality of life improvement. in the Tokyo 2020 Olympic Games by being the José Vicente Torres Osorio Sports make people better and also instill our first athletes in this discipline that earned their youth with discipline, tenacity, and a commit- place to participate and set their own records. Presidente Ejecutivo del Grupo ment for life. Because of this, in this edition we We want our members to continue feeling that Empresarial Cooperativo Coomeva want to introduce Daniel Restrepo and we are more than a healthcare plan, which is Alfredo Arana Velasco Sebastián Morales, divers of the Colombian why every day we seek to provide you and National Gold Plus Swimming Team, your families with responsible initiatives for Gerente General Coomeva Private Healthcare, one of the disci- society that contribute to the development of Coomeva Sector Salud plines that our organization supports, together our youth. In turn, these initiatives create Gilberto Quinche Toro with Coomeva Group, which has been sup- awareness that health, sports, and a desire to porting high-performance athletes through the win are a unique combination that allows us to Gerente General de Coomeva Colombian Swimming Federation (FECNA for do meaningful work, which is why Coomeva Medicina Prepagada its acronym in Spanish) for more than 14 years. Private Healthcare is and will continue to be Marco Montes Martínez Coomeva Group has supported swimming •an ally that takes care of and protects you. Gerente Nacional Mercadeo Sector Salud Macroeditora ECestudio. Periodistas Comercialización Camilo Ernesto Diusabá Perdomo Agencia de Contenidos Laura Jaramillo Arango El Colombiano Paula Andrea Montoya T. Daniel Santamaría Jaramillo Cali: Camilo Saldarriaga Dirección General Paola Cardona 300 232 4018 Revista Salud Coomeva Editora Natalia Ospina Vélez [email protected] Xiomara Iveth Campo Natalia Estefania Botero C. Diana Milena Ramírez Bogotá: Yulieth Acosta Galvis Editor Gráfico Carolina Pérez 315 479 7045 Comité Editorial Hugo A. Vásquez E. Daniel Rivera Medellín: Viviana Barrera Pascual Estrada Garcés Diseño 310 411 6018 Director Nacional de Aseguramiento Frank Jaramillo Parra Fotografía [email protected] Blanca Inés Vélez ShutterStock y Directora Nacional Salud Oral Camilo Suárez (portada) Diana Cristina Sánchez Ramírez Directora Nacional de Experiencia en el Servicio Bertha Varela Rojas Directora Nacional de Red Prestadores y Gestión de Aliados Mabel Irina Calero Jefe de Marca Martha Liliana Cifuentes Coordinadora Nacional de Relacionamiento con Prestadores Sandra Viviana Muñoz Rodríguez Epidemióloga Nacional Colaboradores Viviana Trujillo Jiménez Juan Pablo Barba Castañeda Erika Ximena López Macías Alexandra Arango Rojas Laura Isabel Chacón Muñoz Dirección editorial y gráfica, preprensa e impresión El Colombiano Tel.: (4) 331 5252 [email protected] El contenido de los artículos de la revista Salud Coomeva Medicina Prepagada S.A. está destinada a la ilustración y/o conocimiento general. En ningún caso deberá sustituir el asesoramiento o las indicaciones de un médico. El lector no podrá usar esa información para diagnosticar y/o realizar el análisis, diagnóstico o tratamiento de una enfermedad o problema de salud sin consultar a un médico certificado. Las ofertas de producto y servicio realizados en los avisos publicados en la revista Salud Coomeva Medicina Prepagada S.A. son responsabilidad exclusiva de los anunciantes . Así mismo, los contenidos de los artículos que describen servicios, porcedimientos o tratmientos que no estén incluidos en las coberturas que ofrece Coomeva Medicina Prepagada S.A. no obligan a la empresa a prestarlos a sus contratantes o a incluirlos dentro de cal- quiera de sus planes y servicios. Todos los derechos reservados. Prohibida la reproducción parcial o total bajo cualquier forma o sistema. © 2019
CONTENT q April – May 2020 FOLLOW THE PATH Cuidarte es quererte 07 25 45 72 ( ) ( ) ( ) ( )WITH YOUR MIND WITH YOUR BODY WITH YOUR WORLD CORPORATE 08 Couples 26 Prevention 46 Nutrition 74 Institutional Building trust Break your fast Soups, varied Discipline and to face doubts the right way and hearty consistency 12 For her 28 Your generation 50 Grandparents 78 Prevention Women without labels Ten tips for Change your look Practice self-care connecting and taking at any age all the time 18 Harmony is health care of your eyes Comparing yourself 52 Little giants 80 Directory on social networks 34 For him Reclaiming Our network in Eje Pay attention to the leisure time Cafetero and extra centimeters Northeast Region 20 Focus on 38 Infography 56 Keep in mind 82 Institutional Chronic fatigue Get away from More conscious Sports for life bad postures travelers 22 Trends 40 For your smile 62 Harmony is health Feeling like Take care of your Alternative therapies an impostor dental appliances as supplements 66 Go natural Plant-based drinks in the pantry
)WITH YOUR MIND ( )CON TU MENTE 93 % OF COMMUNICATION INVOLVES BODY LANGUAGE OR NON-VERBAL COMMUNICATION. GESTURES, EXPRESSIONS, THE TONE AND VOLUME OF YOUR VOICE, AS WELL AS YOUR POSTURE, ARE JUST AS IMPORTANT AS WHAT YOU SAY WITH WORDS. BE SELF-AWARE MATTER OF LEARNING THE RIGHT MESSAGE Self-awareness and knowing your own The ability (and also the inability) for Maintaining eye contact, smiling, and reasons for likes and dislikes are impor- each person to express themselves and nodding are non-verbal ways to show tant in achieving coherence between communicate has to do with education interest in the other person as well as verbal and non-verbal communication. and family upbringing. good interpersonal communication skills. 7
WITH YOUR MIND ( )couples BUILDING TRUST TO FACE DOUBTS
In a healthy couple relationship, trust is a fundamental value. It is based on dialogue and actions that demonstrate commitment to the other. ADVISOR CATALINA LONDOÑO SUÁREZ Psychologist, master’s degree in Family Therapy It does not come out of nowhere or appear magically. Trust is built. From the very beginning, when you are falling in love, the couple must talk honestly about what is important for each of them, about the values they base their lives on, and about the relationship they want. They need to really know each other. Actions are essential for building trust. “I must see behaviors in the other person that make me believe I can trust him or her. There are people that say, ‘We have been together for seven months and I do not know his family or I cannot call him at night.’ Sometimes, the other person starts to behave in a way that, if the two of them have already had the relation- ship talk, makes one of them think that something is going on. That is why it is important to validate what you talk about with your actions,” says psychologist Catalina Londoño Suárez. Trusting enough to talk about their own fears, about what they do not like or consider disrespectful, explains the psychologist with a master’s degree in Family Therapy. They should also put complex issues on the table, “because if I do not trust in my partner, I will not get to this point of intimacy of being able to open up: for him to know me as I am and for me to know him as he is.” 9
There are topics that can cause difficult conver- CLOSING CYCLES sations, such as those related to money, sex, and When you break up with someone, you also break up family. “And we usually think it is better not to talk with their family and a series of routines, and for some, about them, because we have been taught that keep- the pain can be slower and more complex. But, as with ing quiet and pretending to ignore them is a way of other processes in life, it is important to have closure. solving problems.” “Every person comes into one’s life to teach them Also, talking about exes and your relationship something. If I work individually, with a therapist or with them is a topic many prefer to avoid. The thera- with a person who can listen to me, and I heal these pist clarifies that when you are dealing with an ex wounds that I had or the pain that I experienced who you were married to or had children with, it is with my previous partner, I am going to have more difficult not to continue to share ties and issues of clarity in my next relationship and not repeat the various kinds. However, Catalina Londoño Suárez mistakes I made before. I will be stronger and more insists that when the case involves those exes you able to have difficult conversations calmly,” states have not been able to get over, it is very important to psychologist Catalina Londoño. talk to your current partner and be clear about the foundations of the relationship. Every couple is different, which is why there is not an established formula you can apply to have a “I should always put myself in the other’s place. If bond based on trust. However, if there is security in I would not want to experience a situation, be it an ex a relationship you build, in the love you express to or anything that makes me uncomfortable, why do it each other, and in what you have projected to the other? If my partner feels bad because I am call- together, you will be more connected and be able to ing my ex-boyfriend a lot, I can stop. That is where have spaces to talk about your feelings and to solve trust comes in, bringing up what is bothering me or problems, thus avoiding opening the door to situa- talking about doubts I am having.” •tions that can harm that. HOW TO HAVE COMPLEX CONVERSATIONS ► Choose the right moment. It is not the right moment when they are tired, irritated, or distracted. It is important to set aside regular spaces to have real couple’s conversations and be able to open your hearts to one another, without complaints or contempt. ► Get rid of assumptions. Eliminate phrases like “Why am I talking to him if nothing will happen?” or “I know how you are going to respond.” Consider the other as a companion on a chosen path and the couple as a team. ► You, me, us. Understand the relationship in light of this triad. Generally, you fight for the “you” or “me,” but if you put the difficulties on a third party, which is the relationship, you will be working for its wellbeing. ► Change the language. Start the conversation with positive things. When talking to the other person, always think about the result you want to obtain: being fine, the evolution or the improvement of the relationship.
CON TU MENTE ( )para ellas MUJERES SIN ETIQUETAS Culturalmente se ha impuesto la idea de que las mujeres solo alcanzan su realización personal cuando son madres. Las nuevas generaciones empiezan a desmontar este imaginario. ASESORA GLORIA HURTADO CASTAÑEDA Psicóloga, adscrita a Coomeva Medicina Prepagada Es usual que la sociedad espere que ticas y de cuidado que los hombres, seña- las mujeres actúen de determinada la la ONU. Así mismo, un estudio de la manera o realicen ciertas activida- Organización Internacional del Trabajo des erróneamente consideradas propias (OIT) revela que solo el 49 % de ellas de su género y causantes de desigualda- participa en la fuerza laboral del planeta, des que afectan su vida. Es lo que se aunque el 75 % desea obtener un conoce como los roles de género; es empleo remunerado. decir, la idea de que mujeres y hombres tienen unas obligaciones propias, que no ¿Cuál es entonces el papel de las muje- pueden ser compartidas o que no asu- res en el mundo, si no es lo que tradicio- men libremente. Desmontar esos imagi- nalmente se ha considerado? Gloria narios es una tarea compartida hoy por Hurtado Castañeda, psicóloga adscrita a casi todos los países del mundo en busca Coomeva Medicina Prepagada, anota que del equilibrio entre los géneros. es necesario evidenciar que esos roles impuestos por la cultura pueden modifi- ONU Mujeres, la sección de la carse de acuerdo a los cambios del mundo. Organización de las Naciones Unidas (ONU) que ha estudiado mejor los efectos “Su rol principal es ser mujer y sentirse de los roles de género, señala que estos crean bien consigo misma. Por lo general, la diferencias y desigualdades entre mujeres y gente piensa que es una mirada muy egoís- hombres “en cuanto a las responsabilidades ta, pero en realidad es un asunto de salud asignadas, las actividades realizadas, el acce- mental. Vivir pendiente de otros, olvidán- so y el control de los recursos, así como las dome de mí misma, tiene implicaciones oportunidades de adopción de decisiones”. delicadas porque es creer que los otros son más importantes y la valoración personal se Un ejemplo de lo anterior es que, aun- va al piso. La vida y la salud podrán pasar que trabajen, las mujeres deben dedicar factura de ese ‘sacrificio’ que enreda la esta- tres veces más tiempo a las tareas domés- bilidad emocional”, asegura la experta. 12
WOMEN WITHOUT A LABEL Culturally, women are considered to only reach their full potential when they become mothers. Younger generations are beginning to break this stereotype, however. ADVISOR GLORIA HURTADO CASTAÑEDA Psychologist, practitioner at Coomeva Medicina Prepagada Society often expects women to act in International Labour Organization a certain way or do certain activities (ILO) found that only 49 % of the that it often mistakenly considers to population of women are part of the be an inherent part of their gender, caus- global workforce, despite 75 % of them ing inequalities that negatively impact wanting to have paid employment. their lives. This expectation is known as gender roles: the idea that women and So, what is the role of women in the men each have their own obligations that world if it is not that which has been tra- cannot be shared and that are not taken ditionally associated with them? As Gloria on by their own will. In the pursuit of gen- Hurtado Castañeda, a practicing psy- der balance, breaking down these stereo- chologist at Coomeva Private Healthcare, types is a task that almost all countries explains it is important to show how these now share throughout the world. roles that culture has placed on them can change as the world changes. As UN Women states, the section of the United Nations (UN) that has most As Hurtado states, “The main role of studied their effects, gender roles create a woman is to be a woman and feel good differences and inequalities among about herself. In general, people often women and men, “in responsibilities think that this is a very egotistical per- assigned, activities undertaken, access to spective, but in reality, it is a matter of and control over resources, as well as deci- mental health. A life of looking after oth- sion-making opportunities.” ers and forgetting about yourself has seri- ous consequences, because this means According to the UN, despite the believing that others are more important, fact that women work, they must spend while your own personal worth declines. three times more than men doing Your life and health can take a toll as a housework and being caretakers. result of this ‘sacrifice,’ which can com- Similarly, a study conducted by the promise your emotional stability.” 13
PRESUNCIONES SOBRE EL ROL hombre puede realizarse completamente si no tiene La psicóloga Hurtado Castañeda también pone la hijos, pero la cultura le cobra a la mujer el no tener- lupa sobre cómo una familia asume que cuando los”, explica Hurtado Castañeda. alguien en la casa está enfermo, la obligación de La experta se refiere al rol que más presiones gene- cuidar es de las mujeres; ya sean esposas, hermanas, ra en la vida de las mujeres: el de la maternidad. madres o hijas. “Es importante ayudar, pero se debe Tanto si tiene hijos como si su decisión es no ser entender que la responsabilidad y el cuidado de otros miembros de la familia no es asunto solo femenino, los vínculos y parentesco se dan por El rol principal es el de serigual con hombres y mujeres. Si hablamos de igual- mujer,dad, tanto el hombre como la mujer deben partici- par en estas responsabilidades”. (Que un ser humano piense en sentirse bien consi- sentirse bien consigo misma y decidir sobre su vida con libertad. go mismo, no lo excluye de asumir responsabilidades y actividades que le permitan relacionarse y cooperar con los demás. Las mujeres son, al tiempo, hermanas, madre. En el primer caso, existe la idea equivocada de hijas, madres, esposas, trabajadoras, amigas. El pro- que las principales cuidadoras de los niños son ellas blema radica en que las responsabilidades recaigan y, en el segundo, que no hay una realización personal exclusivamente sobre uno de estos roles. cuando la opción de vida es descartar la maternidad. “A un hombre no se le exigen roles. Un reto para las mujeres modernas es no ceder Generalmente se les dice que deben trabajar y salir ante las presiones sociales ni sentir las frustraciones adelante. Y allí la cultura es discriminatoria. Un generadas por los imaginarios culturales. “Cada vez 14
más, las nuevas generaciones están asumiendo que las ASSUMPTIONS ABOUT THE ROLE OF WOMEN mujeres pueden tener o no hijos. Si la mujer tiene Dr. Hurtado also points out how families often assume opciones de vida con su trabajo, con sus amigas y that when someone at home is sick, it is the woman’s construye un mundo propio, ello se convierte en la responsibility to take care of the person, regardless of principal vacuna para no sentir que si no tuve hijos whether she is a wife, sister, mother or daughter. “It is no me he realizado”, señala la psicóloga. important to help, but it is also important to under- stand that the responsibility of taking care of other fam- Sin embargo, la tarea no es solo para las mujeres. ily members is not just a matter of being female; rela- Los hombres también deben considerar que el rol de tionships and family ties are the same between men and madre es cada vez menos atractivo, en la medida en women. And with regard to equality, both men and que este puede reñir con otros deseos personales. Y si women should be involved in these responsibilities.” quieren que las mujeres sigan teniendo hijos, las sociedades tendrán que preguntarse cómo hacer la Just because a person puts themselves first, does maternidad más llevadera. not mean they cannot take on responsibilities and activities that allow them to relate and cooperate “Ello ocurre porque la vida de una mujer no pasa with others. Women are sisters, daughters, mothers, solamente por la maternidad. Se cree que el instinto wives, workers and friends, all at the same time. The maternal existe, pero solo es una construcción cultu- problem begins when responsibilities fall exclusively ral. Si existiera, todas las mujeres del mundo, sin upon one of these roles. excepción, quisieran tener hijos. Un instinto es pro- pio de la naturaleza. A nadie se le enseña que necesi- “Men do not have any roles expected of them. ta alimentarse: es una motivación instintiva que no Generally, they are told they should work and be success- requiere aprendizaje. He allí la diferencia con la ful. And this is how culture is discriminatory. A man can maternidad, es opcional”, asegura la especialista. be considered to have reached his full potential even if 15
he does not have kids, but culture frowns upon women more common for modern generations to assume that if they do not have them,” Dr. Hurtado explains. women may or may not have kids. If women have qual- ity lifestyles with their work, their friends, and can con- Our psychologist refers to the role that puts the struct a world of their own, this is the response to not most pressure on women’s lives: motherhood, whether feeling like they have not reached their potential if they she has children or chooses not to be a mother. If she did not have kids,” Dr. Hurtado explains. has children, there is the misconception that women This job is not just up to women, however. Men (The main role of a must also consider that the role of being a mother is woman is to be a woman, becoming increasingly less appealing, as this can com- feel good about herself and make pete with other personal interests. If society wants life decisions freely. women to continue having children, it must ask itself how to make motherhood a more pleasant experience. are the main caretakers of children; and if she does not, by not choosing to be a mother, the misconcep- As our specialist points out, “This is because the life tion is that she has not realized her full potential. of a woman is not just about being a mother. While people believe that there is such a thing as a maternal One challenge modern women face is not giving instinct, it is actually just a cultural construct. If this into social pressures or being affected by the frustra- instinct did exist, all the women in the world, without tions that cultural stereotypes create. “It is becoming exception, would want to have kids. An instinct is something that is inherent in nature. No one is taught that they need to eat, it is an instinctual reaction that does not need to be learned, which is why it is differ- ent from motherhood – it is optional.” 16
¿OTRAS FORMAS DE SER “MADRE”? TOMOGRAFÍA El pensamiento de que las mujeres tienen instinto maternal puede constituir una trampa cuando a alguien que decide no Tenemos 4 tomógrafos de la mejor tecnología tener hijos, le dicen que sea “madre” de otras maneras. y con diferentes características que, acompañados de experimentados médicos Sobre este pensamiento, la psicóloga Hurtado Castañeda especialistas y subespecialistas y la mejor explica que puede hacer que la mujer termine asumiendo “roles oportunidad en la atención de la Ciudad, nos maternales” en sus diferentes ámbitos. “No hay que ser madres ayudan a diagnosticar enfermedades o en cualquier escenario, hay que ser mujeres; pensar así hace que lesiones y a planificar tus tratamientos tú creas que eres madre de tu esposo, de tus compañeros de ofi- médicos o quirúrgicos. cina, de tu madre; como si el destino solo fuera la maternidad”, expresa la especialista. “Como una forma de ayudar a otros o Visítanos en Medellín en nuestras por protección, la maternidad puede ser muy peligrosa porque sedes: estás haciendo que los demás dependan de ti, sin permitirles • Poblado • El Tesoro que crezcan”, complementa. • Médical • Intermédica Frente a todas las disparidades generadas por los roles de / IMAGENOLOGÍA – LABORATORIO CLÍNICO – EVALUACIONES MÉDICAS PREVENTIVAS / género, dice, lo interesante es que en la actualidad sí hay un cambio latente. “Los cambios no son abruptos, hay mucha SÍGUENOS gente que no los quiere, pero hay otros que los jalonan”. Estas fuerzas transformadoras le dan la razón a la idea que impulsa a 17 los seres humanos a buscar su propia felicidad y entender que después del amor propio llega el amor por los demás. No es un PBXP.B(X4.)(444) 44404001901/9 (/4()43) 2352570707070wwwwww.c.ceeddiimmeedd..ccoomm asunto de imposiciones sino de decisiones y de cooperar unos Medellín - Colombia •con otros, en igualdad de condiciones ARE THERE OTHER WAYS OF BEING A “MOTHER?” The idea that women have a maternal instinct can be tricky when someone who decides not to have children is told to be a mother in other ways. As Dr. Hurtado explains, this can make women end up tak- ing on “maternal roles” in different areas. “You do not have to be a mother in every setting, you just have to be a woman; this way of thought makes you think that you are the mother of your husband, of your co-workers or of your mother, as if you were just meant to be a mother,” she states. “As a form of help- ing or protecting others, the role of being a mother can be very dangerous because your make others dependent on you, not allowing them to grow,” Hurtado adds. Regarding the disparities that gender roles create, she says, the interesting thing is that a slow change is taking place, “These changes are not sudden, as there are many who do not want them, but there are others who do.” These transformational forces are grounds for what drives human beings to seek their own happiness and understand that love for others comes after self-love. This is not a matter of being imposed upon, it is about making the decision to •cooperate with each other on equal terms
WITH YOUR MIND ( )harmony is health COMPARING YOURSELF ON SOCIAL NETWORKS By being constantly connected, social networks can ADVISOR play an important role in the way you see the world SANTIAGO HERRERA Psychologist, master’s and the way you see yourself. degree in History 18
370 Choosing the prettiest photo, As a result, we end up with a negative finding the right filter, the best and unsatisfied vision of ourselves, MILLION FACEBOOK background, and even taking a which affects our confidence and self- ACCOUNTS ARE FAKE, picture of your food before eating it. esteem. As psychologist Santiago Herrera ACCORDING TO THE SOCIAL Have you thought more than once clarifies, in this specific case, social net- NETWORK: ONE OF EVERY 6 before posting a photo, and even regret- works are the “public dimension of our ACCOUNTS DOES NOT ted it? Social networks are a part of our privacy,” which is why there is such a daily life and they are used for different selection to choose from when we go to BELONG TO A purposes. One of the common uses post something, as we want to show our USER. today is following and interacting with best face. Herrera also recognizes that famous people or people recognized for these platforms have been able to pro- their activity on social networks, known mote social impositions by highlighting as influencers, who share what happens certain prototypes of how people should in their lives on these platforms. act or what people should look like. Even though comparing yourself to oth- PART OF THE REALITY ers may be natural, which does not neces- One of the reflections is understanding that sarily have to happen in a virtual setting, social networks are commonly used to create this is much faster and much more imme- bonds, as communication or marketing diate with social networks. What used to tools, and to express empathy for others who happen, for example, in a high school share our likes. What should be understood reunion, now happens all the time. first is that a social network is part of our real- Psychologist Santiago Herrera explains, ity, but it is not reality. “People do not have a “Comparison always exists because the problem with who is cute or with a photo, other person talks about me. When the but with their own esthetic vision before soci- other person talks about me, I am building ety and with their self-image. So, the reflec- my identity, I am realizing what I am. We tion is not on the people I follow or do not often compare ourselves with people of follow, but rather on the issue that is really the same age to find out if what I am doing affecting us,” says the specialist. is what is expected of people of this age in the place I am developing.” As social network users, this whole sce- nario establishes a responsibility for self- IDENTIFY, EVALUATE, COMPARE care. Consider that these tools are designed Even though comparison is common, for immediate consumption, that they are you have to pay attention if it becomes a part of reality, but they do not show the compulsive habit that affects your rela- social background of it, given that popular tionships with others and with yourself. consciousness has been created by the same “It is harmful when we stop doing things social network users. “We adults have the we like or enjoy because we think that in necessity and obligation to question the relation to others it is not well regarded. world we are in, and whether or not we The same happens when we distance decide to fulfill the social requirements. ourselves from people because we feel Sometimes the cost of doing what we want bad when comparing ourselves to them,” is not complying with social impositions,” adds the psychologist. •comments the psychologist. 19
FOCUS ON CFHATRIOGNUIECLack of energy, when it becomes chronic, involves some particularities ( )intermsofsigns and ways to manage it. ADVISOR ANDRÉS FELIPE POSADA Internist En el sitio web revistasaludcoomeva.com encuentre más información sobre la fatiga. 20
( )WITH YOUR MIND focus on Fatigue and tiredness are both defined as the inability and longer-lasting.” The latter, in fact, manifests itself with to start and maintain an activity. In the words of a clear absence of energy and excessive tiredness in the internist Andrés Felipe Posada López, the difference whole body. Fatigue can have a negative effect on the per- is rooted in that “tiredness improves with sleep and resting. son’s quality of life as well as their ability to function nor- The same is not true for fatigue, which can be more severe mally, and its cause is seemingly imprecise. 3 SOME CAUSES TYPES OF FATIGUE: ACUTE, Acute fatigue may be the result of an WHICH LASTS LESS THAN infection, which is known as post-viral ONE MONTH. SUBACUTE: fatigue syndrome. On the other hand, when BETWEEN ONE AND SIX it comes to longer-lasting events, there are MONTHS. AND CHRONIC, physical and mental disorders that can MORE THAN SIX MONTHS. trigger subacute or chronic fatigue. RECOGNIZE FATIGUE 9 to 1 The specialist defines fatigue as “an alteration IS THE RATIO BETWEEN that affects many systems in the body and MEN AND WOMEN WHO makes daily activities such as work, studying, DEVELOP THE CHRONIC and social and interpersonal relationships diffi- FATIGUE SYNDROME. THE cult. It does not improve with rest or sleep, MAJORITY OF THE TIME physical activity worsens, and it can cause THIS IS DUE TO FEMALE memory and gastrointestinal disorders.” HORMONE INFLUENCE, STATES THE SPECIALIST. 30 % THE BODY FEELS IT OF THE WORLD POPULATION, ON AVERAGE, HAS EXPERI- Suffering from fatigue or chronic fatigue can ENCED FATIGUE AT SOME have serious outcomes, as problems sleeping POINT IN THEIR LIFE. IT IS causing the body not to rest, affecting the bio- CALCULATED TO BE MORE logical clock, which then triggers metabolic FREQUENT DURING MENO- problems. Potential consequences are obesity, diabetes, depression, anxiety, as well as an PAUSE AND POST-MENOPAUSE. increased risk of suffering from some type of cardiovascular disease. 21
WITH YOUR MIND ( )trends FEELING LIKE AN IMPOSTOR Impostor syndrome happens when, despite being successful, you feel that you are a fraud and will be discovered by others. ADVISOR You probably cannot imagine successful (from exterior stan- functions very well and is success- DANIEL ESPINOSA that a recognized person dards), but have a persistent idea of ful. But secretly, he is worried about you admire is insecure, feel- personal incompetence,” he states. not living up to the demands of his Psychologist, ing that this recognition and noto- environment, which is the addi- master’s degree in riety he or she is given is a lie. In In this way, people come to feel tional component,” indicates the Psychoanalysis and different environments such as that they do not have enough skills psychologist. work, academia, or sports or artis- for this position they have been Philosophy of tic settings, it is common to find given, even though they are well-val- Although specialist Daniel Culture; PhD in people suffering from the so-called ued, and their achievements are Espinosa clarifies that there are not, Psychotherapy impostor syndrome. recognized. Consequently, they in official terms, statistics that con- also constantly feel that they are clude how frequently this situation Psychologist Daniel Espinosa going to be discovered, like a fraud. is presented in our context, in gen- explains that although this syn- eral, scientific articles describe that drome is not part of a psychopa- MORE THAN INSECURITY this syndrome and feeling like an thology as such, in the literature Surely these behaviors may sound impostor is something the majority published in the last few years, it very similar to what is commonly of people (close to 70%) have expe- has been described as common in referred to as personal insecurity. rienced at least once in their life. various contexts. “A syndrome However, impostor syndrome is implies a set of symptoms and phe- more than that. “Personal insecu- THAT INNER VOICE nomena that concur and character- rity is a trait. And when a person Impostor syndrome manifests itself ize a certain situation. Impostor has this trait, this is his way of func- differently in each person and can syndrome, for example, involves tioning. The syndrome is a more have different levels. When it is mid- individuals that tend to be socially complex picture because the subject level, the psychologist affirms that 22
(In these cases, being self-demanding tends to be greater than the ability to perceive achievements. That is to say, even if you are successful, you do not develop the ability to show it and feel it is authentic. positive feedback can make it more bearable. In high- Even though there have not been any specific causes level cases, it is possible that there is a constant feeling of attributed to this syndrome, the specialist states that anguish and uneasiness and that the person’s wellbeing there are important factors such as life experiences, fail- is affected, for which it is advisable to resort to psycho- ures in self-esteem, and having been raised in an logical support in order to find the deeper causes. authoritarian or very demanding environment, with lit- tle support or affection, and with a constant lack of Their daily activities and performance can also be positive feedback. Scenarios in which there is too much affected. “Even if others tell you that you are great, won- pressure or comparison with others can also play a role. derful, there is an internal voice that says ‘I fooled him, it is a lie!’ This leads to dissatisfaction and frustration For prevention, Espinosa recommends increasing because they cannot internalize for themselves those posi- positive feedback and recognition of abilities at home tive elements that others see,” says psychologist Espinosa. •and in academic settings. 23
WCOITNH TYUOMURENMTIEND ( ))trends KNOW MORE DAILY HABITS FOR MEMORY OTHER FORMS OF ANXIETY ► Harvard University’s School of Medicine affirms that regular exercise Most individuals have experienced this and a balanced diet protect memory condition with muscle tension or an accel- from age-related deterioration. erated heart rate. However, the Scientific American journal describes three less com- ► Physical activity helps your memory mon disorders associated with anxiety, because it reduces the risk of having listed by the American Psychiatric high blood pressure, diabetes, or Association. These are selective mutism, cerebrovascular accidents, which can which is when people choose not to speak affect this brain function. even though they can, body dysmorphia, and trichotillomania, which involves com- ► Different diets, for example the pulsively pulling out hair or body hair. If Mediterranean diet, which are rich you have any of these symptoms, it is in vegetables, fruit, fish, whole important to consult with a doctor and grains, and natural fat, promote your treat the root of your anxiety. Detecting heart’s wellbeing and decrease the this condition helps prevent it from having possibilities of having problems in an effect on interpersonal relationships, this area of the mind. work life, and your quality of life. (KEEP IN MIND) 25 % Protect adolescents OF ADULTS OVER 50 from adverse experiences and TAKE SUPPLEMENTS TO IMPROVE BRAIN FUNCTION, ACCORDING TO risk factors – it is crucial for their future physical and mental HARVARD UNIVERSITY. health, states the WHO. GHOST MODE After meeting on a social network, two EXPLORING CONSCIOUSNESS people talk for several weeks and become intimate, but suddenly, one of According to the Sinc Agency, a study in them disappears and completely stops all the journal Neuron found that the central contact with the other person, without an lateral thalamus (in the brain) is essential for explanation. This is called ghosting, which experiencing internal and external sensa- is the silent way to end a relationship in tions. This brings scientists closer to under- the digital age. Psychologist Miguel Hierro standing consciousness disorders and find- explained to EFE Salud that this “hap- ing new ways to monitor patients under pens because it is more comfortable to clinical anesthesia and in a coma. avoid confronting painful situations, such as having to say, ‘I do not want to con- tinue seeing you,’” in the context of social media which fosters anonymity. 24
)WITH YOUR BODY ( )CON TU CUERPO IN GENERAL, 150 CARDIOVASCUL AR EXERCISE MINUTES PER WEEK OF CONTRIBUTES CARDIOVASCULAR TO BETTER EXERCISE MAKE YOUR HEART AND HEART STRONGER, STATES BODY HEALTH. THE UNITED STATES SPORTS ACADEMY. VARY YOUR ROUTINE If you are not motivated enough to do exercise, you can try different types of training and activities, depending on your physical condition. MOVE YOUR HEART Jumping rope, walking, short races and cycling are cardiovascular training activities that increase the heart rate. FOLLOW YOUR HEARTBEAT Take advantage of technology by using devices to monitor your heart rate while you are doing physical activity. 25
BREAK YOUR FAST THE RIGHT WAY 26
( )WITH YOUR BODY prevention Skipping breakfast or water with lime on an empty stomach are alternatives for some. However, they are not so helpful when your brain and body need energy. ADVISOR 27% JASBLEIDI BUITRAGO URIBE Nutritionist, dietician. master’s degree IS HOW MUCH MORE LIKELY in Food Sciences and Human Nutrition THOSE WHO SKIP BREAKFAST In the times of food, exercise, and When you wake up, the receptors ARE TO SUFFER A HEART healthy lifestyle influencers, several that are in charge of body function are ATTACK, INDICATES A myths are shared on different social attentive to capturing as many nutrients STUDY PUBLISHED IN networks, and many people use these as possible for optimal performance, CIRCULATION. methods to try to be healthy and lose which is why it is so important not to weight. Some of the most widely let much time pass before breakfast. SKIPPING BREAKFAST? adopted practices are drinking water It is common for some people to simply with lime or baking soda on an empty “You can break your fast in many choose to skip the first meal of the day. stomach to obtain different health ways, but the important thing is that it “Many people do not have breakfast benefits. But what is the best way to is in optimal conditions. The first con- when they get up between 5 and 6 a.m. break your fast in the mornings? dition is time. The second is governed because they say they are not able to. slightly by culture, but the recommen- This is a habit we need to stop, because Jasbleidi Buitrago Uribe, nutrition- dation is to include protein, fat, cereals the body starts to absorb the food ist, dietician, with a master’s degree in and flours. If we talk about breakfast in reserves that are left. All bodies are dif- Food Sciences and Human Nutrition, Antioquia, in general we have arepa, ferent, but there are many people who clarifies that drinking mixtures of water eggs, and hot chocolate, which fulfill say they suffer from headaches or dizzi- with any other element on an empty the conditions. In other regions, they ness, but their doctor cannot find any- stomach in order to lose weight does substitute the arepa with bread. The thing wrong. This is often because they not have any scientific basis. World Health Organization (WHO) do not eat breakfast, or they eat three states that we should have fruit, but or four hours after waking up.” She claims that it does not benefit here we are not accustomed to doing The nutritionist recommends not prolong- the body in any way, as some believe. that because almost all nutritionists sug- ing your fast, and that it is necessary to “The first thing you consume after gest eating fruit mid-morning.” wake the body up with good food. But, sleeping all night is very important, and remember that there are exceptions: what I usually advise in a consultation As for starting the day with a sug- medical or religious fasting, which cannot is that you not break your fast with a ary drink, for example panela or hot become the norm, in order to maintain soft drink or soda, as you should avoid chocolate, the nutritionist says that those sugars. The second is that you there are no major drawbacks •the body’s wellbeing. must eat something within the first because those calories are energetic forty-five minutes after waking up, and can provide strength for perform- maximum one hour, because your body ance in the morning, “very different is starting to require energy, which from a soda which is pure concen- comes from food,” states the specialist. trated sugar.” 27
WITH YOUR BODY ( )your generation
TEN TIPS FOR CONNECTING AND TAKING CARE OF YOUR EYES In order to prevent ailments from using computers and other devices, it is important to keep some precautions in mind. ADVISOR At school, at the office, at home. for quiet time, but they are also used MARTHA LUZ ZULUAGA POSADA Electronic devices are part of eve- when walking or in their cars. In this Ophthalmologist, subspecialist in Cornea ryday life and this makes it regard, the specialist states that it is not increasingly necessary to take care of our appropriate to use your phone or read and Refractive Surgery visual health in order to prevent ill- while in the car “you should be talking, nesses. Ophthalmologist Marta Luz listening to music, and looking out the Zuluaga Posada states that there has window. Nothing else.” been a decrease in voluntary blinking, that is, the one in which the person When walking, you should concen- decides when to open or close their eyes, trate on that, not only to keep from fal- and an increase in the presence of dry ling, but from an ophthalmological point eye. “When you use a computer, some- of view, this can cause visual fatigue. “You times you stare with a fixed gaze without are walking, so your eye has to follow the realizing it. What happens is that the eye text in order to read, it is automatic, but stays open for a long time and the tears you are going to get tired. And at the end evaporate, thus drying the eye out. In of the day? Red or watery eyes. You vision the past, dry eye was a disease normally starts to blur, and your parents do not seen among the elderly. Now we see it understand why – it is because you are even from childhood because unfortu- using your device excessively.” nately, parents often give their children phones for entertainment.” Being focused on screens for so much time without the necessary precautions She explains that, ideally, a child can also make certain diseases worse. before the age of two will not have access When a person has allergies, for exam- to a phone or tablet, and if they watch ple, spending too much screen time will television, it should be for a limited cause dry, itchy eyes and discomfort. She time, since there is a concerning trend insists we explain the risks to our youth, around the world: an increase in cases of as the effects of this will be felt more myopia because new generations spend a strongly in old age. Eyes were made to be lot of time on screens rather than play- used, but they must be taken care of ing games, playing with friends or being appropriately, states the ophthalmolo- outside. And not only are devices used gist. Below, she gives us ten practical tips •to take care of our eyes:
1Watch your posture. Ideally, when you are working at a desk, your screen should not be higher than you, so that your eyes are not fully opened. 2 If you have to work 3 Take breaks. After a 4At home and in other all day on the certain time, between places where you use a computer, do not 45 minutes and one computer, adjust the forget to blink more hour, look away from lights and exterior consciously and more the screen to focus on brightness so they are frequently. an object or person in bright enough for what the distance. you need, but do not reflect off the screen. 5Do not read on a device while lying down or in the dark. Try to always have a light on, a night light or indirect light, so that your eyes do not have to work harder. 6 Adjust the brightness 7 Even though eyedrops 8 Have your eyes of your device are freely available, the checked regularly, according to the doctor recommends every year if possible, lighting conditions using preservative-free and have a complete and time of day. lubricating eye drops eye exam to prevent There are even and consulting with a major illnesses. applications that can doctor if you do not control this. notice any improvements.
9 In the consultation, you may be given a prescription for glasses with a formula and characteristics appropriate for your age and eye condition. 10 For those who rely on dark glasses to look at their devices outdoors, it is important to purchase them from a reliable location and verify that they have a UV filter.
WITH YOUR BODY ( )x-ray AVOID OVEREATING If your stomach and mind tell you to stop, pay attention to them and avoid eating too much. Choose foods that have a high nutritional value that will stimulate your feeling of fullness. 15 to 20 FEED YOUR EMOTIONS MINUTES AFTER STARTING TO EAT IS THE Emotional disturbances are AVERAGE TIME IT TAKES some of the main causes of eat- THE BRAIN TO SEND SIGNALS OF FULLNESS. ing too much. Food, in many cases, is used for protection or consolation in order to escape emotional situations. Also, a diet high in sugars and carbohydrates contributes to feeling more hun- ger or anxiety to eat. CONTROLLING 1.200 FULLNESS to 1.500 It is the feeling of being “full,” which MILLILITERS IS THE is the result of the intestine produc- STOMACH’S AVERAGE ing substances called neuropep- tides, as well as hormones, that FOOD STORAGE travel to the brain to trigger the CAPACITY. IT IS ESTIMATED feeling of fullness and indicate that THAT ONE STARTS TO FEEL it is not necessary to continue eating. Also, there is disten- FULL FROM 500 ML. tion in the abdominal walls to reinforce the signal SOURCES: that it is time to ANA CRISTINA GÓMEZ, NUTRITIONIST - stop eating. GABRIEL MOSQUERA KLINGER, GASTROENTEROLOGIST - MARÍA CAMILA GÓMEZ – NUTRITIONIST (KEEP IN MIND) Being distracted by watching TV or Building on the nutritional Nuts, whole grains, and using your phone while eating leads properties of food and thermogenic foods (body temperature increasing) such as chili to overeating, as the brain chewing thoroughly are key peppers and cinnamon are disperses the information that you in controlling fullness and ingredients that help you feel full. are full. It is best to eat consciously. avoiding overeating. 32
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PAY ATTENTION TO THE EXTRA CENTIMETERS 34
( )WITH YOUR BODY for him Do you know your waist measurement? More than an esthetic issue, having a bigger waist can be a predictor of cardiovascular disease, diabetes, and even sleep apnea. ADVISORS JOSÉ GREGORIO THORRENS, internist - SEBASTIÁN VÉLEZ PELÁEZ, echocardiographic cardiologist - VIVIANA QUINTERO, cardiologist Rather than focusing on measure- 90cms Mass Index, BMI, as studies have shown ments, a protruding abdomen that excess abdominal fat can double the makes many men and women IS THE WAIST MEASUREMENT chances of developing heart disease. uncomfortable because of the esthetic issue TO BE AWARE OF rather than the health issue behind it. Specialists support this idea and con- However, referring to it as a health issue, if gerous because of its relation to cardiovas- sider complementary measurements. you were told that size does matter, would cular diseases. “The increase in visceral fat Thorrens, for example, states that the ratio you know your waist measurement? is related to metabolic syndromes and of weight to height in the BMI could be dis- According to medical literature, the appro- other types of alterations that predispose proportionate, not correlating with tall priate waist measurement for men should insulin resistance, changes in the lipid pro- people with a lot of muscle mass. be 94 centimeters, and between 90 and 92 file, and an increase in low-density choles- Meanwhile, adds Vélez, BMI does not dis- centimeters for women. Internist José terol particles that enter artery walls and tinguish between muscle and fat, and the Gregorio Thorrens warns that these meas- obstruct them. This type of fat also affects location of fat “is an important aspect for urements correspond to the Latin the functioning of the endothelium, calculating cardiovascular risk.” American population and can vary accord- which is the layer that covers the arteries ing to the genotype and phenotype of popu- and causes the development of arterioscle- In that sense, the waist measurement is lations from other regions of the world. rosis and thrombosis. Visceral fat can even a useful strategy for evaluating obesity, and cause other diseases such as breast cancer especially the accumulation of visceral fat But why is this measurement so and fatty liver,” the specialist says. related to the development of cardiovascu- important? The amount of fat contained lar diseases. “Both measurements are in this part of the body correlates with LOCATION MATTERS important, since their alterations have the risk of heart disease, acute myocar- The Spanish Heart Foundation (FEC for been correlated with adverse cardiovascular dial heart attacks, cerebrovascular dis- its acronym in Spanish) points out that in outcomes. With the waist measurement, ease, cardiac arrhythmias, tachycardia, terms of cardiovascular risk, the waist meas- we can be closer to a diagnosis of visceral and even sleep apnea. urement is more important than the Body obesity, however, it is important to consult with trained personnel for clarification and Sebastián Vélez Peláez, echocardio- do the necessary studies to be able to pro- graphic cardiologist, explains that there pose a treatment plan,” adds cardiologist are two types of abdominal fat: subcutane- Viviana Quintero. ous or visceral. The first is the one that can be felt under the skin. The second kind is IS BEER BELLY REAL? inside the abdomen and is the most dan- According to Thorrens, this expression is 35
WITH YOUR BODY ( )for him HOW DO I MEASURE MY WAIST? more of a popular name for this body part ► Stand up on a flat surface with the skin of than a medical reality. “Alcoholics do not your abdomen showing. get fat because they do not eat. They get their calories from alcohol, so they look ► Place a tape measure around the thin. On the other hand, a social or abdomen at the midpoint between the chronic drinker tends to be sedentary, lower rib cage and the hip bone (iliac consumes liquor, eats excessively, does not crest). burn calories, which are then concen- trated in the abdomen.” ► Make sure the tape measure is horizontal, parallel to the floor. The calories obtained from alcohol are empty, so they do not provide the body ► Measure at the end of the exhalation (air with enough nourishment. It is important release), without compressing the skin. to point out that when there is cirrhosis in the liver, it is possible for water to accumu- TIPS TO REDUCE late in the abdomen, which is sometimes AND PREVENT ABDOMINAL FAT confused as a beer belly, when in reality it is an illness stemming from alcohol abuse. ► Avoid being sedentary and increase your physical activity. Cardiologist Viviana “Drinking liquor is a social habit that Quintero recommends doing regular aerobic is not recommended because, in addition exercise for 150 minutes, 3-5 days per week. to illnesses, it involves other social and She also recommends combining it with economic consequences. It should not be strength and resistance exercises 2 times forgotten that, in general, alcohol con- per week, as well as increasing the number sumption goes along with smoking, which of steps to more than 10,000 per day. causes more harm,” states Dr. Thorrens. Cardiologist Viviana Quintero concludes ► Maintain a diet low in simple carbohy- that good habits must be encouraged drates (complex carbohydrates add from childhood, including healthy eating fiber), avoid sweetened beverages, fried foods, trans and saturated fats. •and stimulating physical activity ► Refrain from using tobacco. 36 ► Sleep between 7 and 8 hours per day.
WITH YOUR BODY ( )infography GET AWAY FROM BAD POSTURES Bad postures often happen TAKE NOTE! unconsciously, and pain lets you know that something is wrong. Stretching and ► When starting your workday, check that the walking for a few minutes can help. height of your chair is adjusted to the desk. ADVISORS ► Keep your chair close to the desk. NATALIA ANDREA LÓPEZ TAMAYO Physiotherapist specialized in Ergonomics ► Use comfortable shoes, high heels can affect your and Occupational Health posture by altering the body’s center of gravity. JUAN GUILLERMO VÉLEZ ACOSTA Doctor specialized in Occupational Health The number of hours you spend on the computer, for work or play, in the same position for a long time, not stretching or taking breaks, and in general being seden- tary have caused some people “to experience discomfort that can worsen over time and cause cumulative trauma to mus- cles and tendons, cause inflammation, pressed nerves and other anatomical structures,” explains Natalia Andrea López Tamayo, a physiotherapist specialized in ergonomics and occupational health. Paying attention to our posture is important at home and at the office. STOP AND IDENTIFY YOUR POSTURE Pain, fatigue, and functional limitations are the first signs. Analyze your body posture. If you are above the comfort angle of the body’s joints, correct it.
WHAT YOU NEED TO BE CAREFUL WITH Experts agree that bad posture depends on the type of work and the conditions you are exposed to. However, postures that are not recommended are squatting, bending your neck, arching your back, raising your shoulders, not supporting your forearms when using a keyboard or mouse, and sitting with your knees bent more than 90 degrees. ► Adjust your screen to ► Be sure to always support eye level and make sure your wrists and hands on you are far away from a surface. windows or lamps that cause reflections. ► Keep your elbows bent at 90 degrees, with a ► Place the things you need for work straight, supported back. within reach, about 50 centimeters. ► Get up every 45 minutes ► Use headphones or headsets to talk to one hour and stretch. on the phone. ► When getting up from the chair, move your neck and back. ► Use both straps on a backpack. ► When you are standing, alternate the movement of your feet to avoid •overloading one side.
WITH YOUR BODY ( )for your smile TAKE CARE OF Successful treatment depends on how you YOUR DENTAL care for your removable dental APPLIANCES appliances. Learn how to do it. ADVISORS JUAN CARLOS CUARTAS , dentist - MELISSA VÁSQUEZ POSADA, dentist. It is all too common to hear stories of Therefore, it is important to know how to to brush your teeth. You should not use patients losing their corrective dental care for them properly. toothpaste or mouthwash with alcohol, appliances by wrapping them in a nap- and you should not use hot water as this kin or forgetting them somewhere. It is Dentist Melissa Vásquez Posada could alter its shape. also common for the appliances to be advises to consult firsthand with the damaged as a result of poor hygiene or professional who is treating your case Taking poor care of retainers or whit- misuse. All of this results in unforeseen on how to take care of the removable ening trays – which are very common expenses and in repeated visits to the den- appliances. However, she advises that today – can wear your teeth down and tist. Taking poor care of the appliances orthodontic appliances or retainers be make having a successful treatment diffi- can ruin an oral health procedure. washed with cold water and with a dif- cult. In other cases, the pieces can move, ferent toothbrush than the one you use which will then affect your bite and jaw 40
health. “In the case of implants, every time CLEANING GUIDE you visit the dentist or the hygienist, you must warn them that you have an implant ► Retainers or trays: clean with a different because its care and cleaning are different toothbrush than the one you use for your procedures and it requires special treatment,” teeth, with cold water. Remember to warns Vásquez Posada. store them in their cases. IMPLANT CARE ► Braces: you can clean them properly with Dentist Juan Carlos Cuartas, professor of special dental floss, and also with special Oral Rehabilitation at CES University, attachments for braces. explains that the implant is basically a tita- nium screw that, as its name indicates, is ► Dental implants: use dental floss implanted in the patient’s bone and then has and brush your teeth, just like a crown attached to it, which is the enameled natural teeth. and visible part of the tooth. “Implants have a very high success rate. One of the most common causes of failure is swelling as a result of inadequate hygiene. It is also essential to control systemic diseases, like diabetes, that can have effects on the implants. Some medications, such as those used for osteoporosis (alendronates), have contraindications to this procedure.” The specialist adds that the same precau- tions should be taken as with a conventional tooth, brushing and proper use of dental floss. “Because it is an artificial element, it requires more consultations and check-ups with the dentist. The same happens with removable protheses, which must be cleaned well and stored in the indicated containers. It is important to have regular check-ups and controls with the treating dentist.” On the other hand, orthodontic appli- ances must be cared for by “not eating hard, sticky food, and avoiding anything that causes them to detach from the teeth. And of course, you must have stricter hygiene practices using the specialized imple- ments,” states Vásquez Posada. Whether it be retainers, braces, trays, or implants, the basis for any successful dental procedure is good hygiene, professional check-ups, and following the indications •given for each case.
WCOITNH TYUOCUUREBROPDOY ( )sets 51 preparing yourself for lthe onset of menopause can help prevent weight gain and fat accumulation around the middle of the body. MENOPAUSE YEARS OLD IS THE AVERAGE AGE FOR In general, aging tends to be THE ONSET OF related to weight gain. Muscle MENOPAUSE, mass decreases with age while ACCORDING TO THE fat increases. Factors such as UNIVERSITY OF lifestyle, physical activity, and NAVARRA CLINIC. genetics also come into play. WEIGGAHITN However, hormonal changes produced by the onset of menopause can cause greater fat accumulation around the waist and abdomen. LOW LEVELS OF ESTROGEN IMPROVE 1 The decrease of estrogen levels YOUR DIET in the blood is what causes the YEAR IS HOW LONG A symptoms of menopause. Also, Some recommendations are main- WOMAN SHOULD GO the bones start to decalcify. taining physical activity (which WITHOUT MENSTRUATING According to a report by can include brisk walks), control- TO CONSIDER SHE HAS University of Navarra Clinic, this ling your consumption of sweets STARTED MENOPAUSE. condition can also lead to a and liquor, and having a balanced higher risk of developing cardio- diet. Legumes, nuts, soy, fish, and vascular disease. low-fat dairy products are good options. In some cases, the spe- SOURCES cialist suggests hormone replace- UNIVERSITY OF NAVARRA ment therapy based on estrogen CLINIC AND THE MAYO CLINIC. or its derivatives to treat the symptoms of menopause. 44
)WITH YOUR WORLD ( )CON TU MUNDO 1 HOUR PER DAY IS THE MAXIMUM TIME CHILDREN BETWEEN 2 AND 5 YEARS OLD SHOULD USE ELECTRONIC DEVICES, RECOMMENDS THE WHO. HERE ARE SOME GUIDELINES TO HELP YOU DECIDE IF YOUR CHILD CAN HANDLE A MOBILE DEVICE. PRIOR CONSIDERA- TION OF HIS LEVEL OF AUTONOMY IS IMPORTANT. MEASURE MATURITY AGREE ON USAGE TIMES RESUME PHYSICAL ACTIVITY Having a sense of responsibility and This will anticipate future Riding a bike and playing games and being able to recognize his faults arguments about not doing sports beat physical inactivity and are indicators that your child is homework or distancing himself encourage your child to develop other ready for a cell phone. from family or friends. interests beyond the cell phone screen. 45
WCOITNH TYUOMURUNWDOORLD ( ) )nutrition VARIED AND HEARTY Soups are a way to increase your consumption of vegetables without becoming an additional source of flour. ADVISOR ÁNGELA CASTRO Nutritionist dietician It is common to hear that all the nutri- lunch is, for example, a vegetable soup, Castro gives an example of the situation: tional value we consume is in soup and additionally we have a salad, there we “What is the difference between spa- and broth, which is why it is a must have the recommended portions for the ghetti and noodle soup? Water and salt.” during childhood, for example. Contrary day,” explains nutritionist dietician The recommendation is to be conscien- to what our grandparents say, Ángela Ángela Castro. Carolina Toro, a health tious when choosing the ingredients and Castro, leader of the Promotion and and wholistic nutrition coach, agrees that varying the colors of the vegetables for Prevention Unit of the School for “soups are a delicious, creative, and prac- the soup. Each color represents different Nutrition and Dietetics of the University tical way to incorporate more vegetables types of antioxidants and in general all of Antioquia, clarifies that while soups are into your diet.” The advantage of these vegetables provide vitamins, minerals, not an indispensable part of our nutri- dishes is that even though the vegetables and fibers that protect the body from car- tion, they can help us to include more lose some of their nutritional value while diovascular illnesses and various types of vegetables in our daily diet. they are being cooked, these elements are cancer. Therefore, joy is found when eat- rescued by their broth, which is different ing soups with a variety of vegetables. An ideal diet is one in which you con- than other preparations. sume at least five portions of fruits and RECIPES vegetables per day. Soup at midday can be Experts agree that it should not CAROLINA TORO - an alternative for this. “Normally, the become a way for you to increase your Health and wholistic nutrition coach main meal is lunch and at night we eat consumption of flour, which takes away something lighter for dinner. If this space for other nutritious elements. 46
( )CON TU MUNDO Pumpkin is rich in beta- carotene and is a good source of vitamin A. OPTION 1 RICH IN PUMPKIN SOUP ANTIOXIDANTS. (4 servings) Calories: 109 /Fat: 6g / Carbohydrates: 10.99g INGREDIENTS: 250 g pumpkin 250 g criolla potatoes 1 medium carrot (about 50g) 2 tomatoes (as needed) ginger 500 ml water 100 ml coconut milk (as needed) salt (as needed) cilantro INSTRUCTIONS: - Thoroughly wash the vegetables. Peel the pumpkin and cook it in a half liter of water together with the criolla potatoes and carrot. - Blend together once cooked. - Sauté the cilantro, tomatoes, and ginger. – Blend and add to the other ingredients. - Continue cooking for 5 minutes on low. 47
WITH YOUR WORLD ( )nutrition OPTION 2 Contains iron, calcium, vitamins C and E. BROCCOLI SOUP (4 servings) Calories 105 / Fat: 7g / Carbohydrates: 7g INGREDIENTS: INSTRUCTIONS: 500 g Broccoli - Boil the water and set aside. 1 White onion - Thoroughly wash the vegetables. Cut the broccoli and 1 Carrot cauliflower into small florets. Chop the carrot, bell pepper, 1 Bell pepper and tomato into cubes. Slice the onion in julienne and the 1 Zucchini zucchini in half-moons. Dice the garlic. 2 Tomatoes - On low, sauté the garlic and onion with olive oil. Then add 1 Cauliflower the other ingredients. Sauté and add hot water and wine as 1 Clove of garlic well as salt and pepper. 1l Hot water - Cook for 7 minutes. Add the thyme and serve. White wine 230 ml Olive oil 2tbsp Thyme Salt and pepper (as needed) (as needed)
SOURCE OF Ginger is an anti-inflammatory and VITAMINS is used to improve OPTION 3 circulation. CREAM OF 49 CARROT AND GINGER Calories: 32 / Fat: 1.5 g / Carbohydrates: 3.4 g INGREDIENTS: 1/2cup Olive oil 6 Carrot 1 Onion 1tbsp Sea salt 1 Clove of garlic 4cups Hot water (as needed) Fresh ginger (as needed) Parsley or cilantro INSTRUCTIONS: - Peel the carrots and cut into big chunks. - Cut the onion into four chunks. Peel the garlic and ginger. - Put everything in a pot, add salt, and sauté in oil for a few minutes. - Add boiling water and cover. - Cook on low until the carrots are soft, about 20 minutes. - Put in a food processor or blender and add water as necessary. - Serve and decorate with fresh parsley or cilantro.
WITH YOUR WORLD ( )grandparents CHANGE YOUR LOOK AT ANY AGE Being fashionablemoda and keeping your vanity helps maintain your self-esteem in old age.
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