Revista Salud Coomeva

ISSN 1692 - 5556 June - July 2020 - Number 153 THE TASK OF SELF-CARE 1



WE VALUE YOUR WELLBEING BECAUSE WE ARE MUCH MORE THAN HEALTH INSURANCE! FORTALECER Marco Montes Martínez future contingencies. EL AUTOCUIDADO General Manager We also promote social actions that contrib- Coomeva Private Healthcar Issue 153 ute to our country such as The Route of Hope, June - July 2020 In these times of crisis, self-care, cooperation, a solidarity initiative that recognizes caregivers and solidarity have been important factors and administrative staff who are working hard Revista Salud Founder for social interaction as a consequence of the to attend to Colombians during this pan- Gilberto Lotero Muñoz (q.e.p.d.) global situation that has united us human beings demic. This initiative provides safe and timely President Coomeva with one purpose, to protect our health. transportation with an assertive response to Board of Directors the mobility needs that health professionals José Vicente Torres Osorio The act of preserving life takes on greater have suffered, confirming Coomeva Private Executive President Coomeva meaning when affected by the Covid-19 pan- Healthcare’s social commitment. Cooperative Business Group demic, an illness caused by the coronavirus Alfredo Arana Velasco that has transformed the way we relate to the We have evolved from a curative model to a General Manager environment, to others and with our habits. preventative one, supported by our values Coomeva Health Sector However, this kind of experience also pre- with the certainty that we are much more than Gilberto Quinche Toro sents challenges and opportunities by increas- health insurance plans, offering Cuidarte es General Manager Coomeva ing our awareness of health, which transcends Quererte as a way of communicating with our Private Healthcare confronting illnesses and involves looking at members and their families about the multiple Marco Montes Martínez other biological, emotional, family, and even benefits of healthcare based on early identifi- National Manager community factors. cation of potential risks and on the knowledge Marketing Health Sector of individual history. Camilo Ernesto Diusabá Perdomo We have leaned on our journey and vast General Management experience of 46 years in the voluntary health We want to become the first option in pre- Revista Salud Coomeva insurance sector in Colombia, as pioneers in ventative health and quality insurance in the Alexandra Arango Rojas this area. We build models that allow for, not country, with the support of the Coomeva Xiomara Iveth Campo only the adoption of healthy habits, but also Group, one of the five most important eco- Editorial Committee complete coverage for our users. We confirm nomic conglomerates in the country, recog- Pascual Estrada Garcés our commitment to quality service, supported nized for its stability and security. It is time to National Director of Insurance by a culture of prevention and risk manage- take care of ourselves, to think collectively, Blanca Inés Vélez ment to create a lifestyle full of wellbeing and and to focus on the essentials that unite us as National Director of Oral Health health that can withstand both current and Diana Cristina Sánchez Ramírez •human beings. And we will be there for you as National Director of Service Experience your most reliable option Bertha Varela Rojas National Director of the Providers Macroeditor ECestudio. Andrés Velásquez Marketing Network and Partner Management Content Agency Carolina Pérez El Colombiano Mabel Irina Calero Paula Andrea Montoya T. Daniel Rivera Cali: Camilo Saldarriaga Brand Manager Diana Milena Ramírez 300 232 4018 Martha Liliana Cifuentes Editorial, Graphics, Pre-Press and Editor Ingrid Cruz [email protected] National Coordinator of Provider Printing Management Natalia Estefanía Botero C. Lina Velásquez Bogotá: Yulieth Acosta Galvis Relationships El Colombiano Design Paola Cardona 315 479 7045 Sandra Viviana Muñoz Rodríguez Phone: (4) 331 5252 Anabell Maya Torres Natalia Ospina Vélez Medellín: Viviana Barrera National Epidemiology [email protected] Journalists Sebastián Aguirre 310 411 6018 Contributors Laura Jaramillo Arango Photography [email protected] Olga Liliana Palta Fernández Shutterstock Ana María Correa Montaño Viviana Trujillo Jiménez Hugo Ricardo Campo Cardona Erika Ximena López Macías Marco Emilio Ocampo Erika Vanessa López The content of all Revista Salud Coomeva Private Healthcare S.A. articles is illustrative in nature and/or for general knowledge. Under no circumstances are the articles meant to replace the advice or guid- ance of a physician. Readers shall not use this information to self-diagnose and/or analyze or treat an illness or health problem without consulting a licensed physician. The product and service offers made in the advertisements published in Revista Salud Coomeva Private Healthcare S.A. are the exclusive responsibility of the advertisers. Also, the contents of the articles describing services, procedures, or treatments not included in the coverage offered by Coomeva Private Healthcare S.A. do not obligate the company to provide or include them in any of its plans and serv- ices. All rights reserved. Partial or total reproduction of any form or system is prohibited. © 2020

CONTENT June - July 2020 Cuidarte es quererte FOLLOW THE PATH Cuidarte es quererte Cuidarte es quererte 07 27 55 75 ( )( ) ( ) ( )WITH YOUR MIND WITH YOUR WORLD WITH YOUR BODY CORPORATE 08 Little gigants 28 For him 56 Nutrition 76 Institutional 10 tips for a Parenting, a An excuse to We are much more healthy routine team effort drink more water than health plans 14 Grandparents 34 Couples 60 Harmony in health 78 Institutional Listen and keep Creativity despite Vitamin D The Route them company the distance in balance of Hope 16 Your generation 38 Prevention 64 For her 80 Directory When sleep is put Only children with more Learn how to We put our medical off to watch series autonomy and security strengthen the pelvic network in your hands floor 20 Keep in mind 82 Institutional Kindness, powerful 44 Trends 66 Infography Connected to and inspiring From anonymous to Sports routine your well-being the sober curious at home 24 For your smile A beautiful smile 48 Harmony in health 68 Go natural starts with good The task of building Eating without oral hygiene good habits anxiety 52 Go natural Spice allies

GEL ANTIBACTERIAL DESINFECTA POR TU SEGURIDAD & TUS Man s por la de los demás Alcohol al 69% El complemento ideal Higiene de manos para una adecuada ?Cómo desinfectarse? Duración 20 las manos 03 Segundos segun la OMS a 30 segundos 01 02 04 Deposite en la palma Frótese las palmas de las manos Frótese el dorso de los dedos de Frótese la punta de los dedos de la mano una dosis entre sí, además de frotar la una mano con la palma de la de lamano derecha contra la suficiente para cubrir palma de la mano derecha mano opuesta, agarrándose los palma de la mano izquierda, todas las superficies. contra el dorso de la mano dedos, además de frotar con un haciendo un movimiento de izquierda, entrelazando los movimiento de rotación el rotación y viceversa. dedos y viceversa. pulgar izquierdo atrapándolo con la palma de la mano derecha y viceversa. Fuente: Organización mundial de la salud (OMS)

AUNQUE ESTÉ LEJOS, EN CASASENTIRÁS A TU MÉDICO Coomeva Medicina Prepagada, en alianza con CHRISTUS SINERGIA, te brinda el servicio de Teleconsulta, que te permitirá recibir la atención de un médico por medio de videollamada. Cuando tengas tu cita programada podrás acceder por medio de tu celular, tablet o computador. BENEFICIOS: Consultas con médicos Atención en salud Toda la atención quedará Las órdenes para exámenes de especialistas en tiempo personalizada, clara, registrada en tu historia diagnóstico y medicamentos real, sin moverte de casa. precisa y enfocada en clínica y será enviada por serán enviadas a través del resolver tus inquietudes. correo electrónico. correo electrónico. ATENCIÓN POR ESPECIALIDADES: • Medicina Interna • Neumología • Endocrinología • Endocrinología Pediátrica • Ginecología y Obstetricia • Nefrología • Neurología Pediátrica • Neumología Pediátrica • Pediatría • Nefrología Pediátrica • Cardiología Pediátrica • Dermatología SOLICITA Y AGENDA TU CITA POR LAS SIGUIENTES LÍNEAS: Armenia (6) 735 8364 Bogotá (1) 390 7617 Palmira (2) 489 6083 Línea Nacional Gratuita: Cali (2) 489 6083 Pereira (6) 340 0663 Barranquilla (5) 385 4249 Medellín (4) 604 4191 Tuluá (2) 235 9546 01 8000 942 029 Bucaramanga (7) 697 3536 ¡SOMOS MUCHO MÁS QUE PLANES DE SALUD! Aplican condiciones. Sujeto a disponibilidad y horario del profesional de la salud. Prioridad para pacientes con algún tipo de patología, mayores de 60 años, niños y mujeres embarazadas. *Aplica cupón de pago directo para cada consulta y se realiza a través de correo enviado por CHRISTUS SINERGIA al momento de programar la cita.

CON TU MENTE ( ))WITH YOUR MIND 4-5 YEARS OLD IS THE AGE IN WHICH CHILDREN DEVELOP THEIR CONVERSATIONAL ABILITIES. TAKING CARE OF YOUR CHILDREN’S MENTAL HEALTH WHILE THEIR ROUTINE IS CONSTANTLY CHANGING HELPS PREVENT CONCENTRATION PROBLEMS AND ALSO HELPS PREVENT THEM FROM ABANDONING THEIR FAVORITE ACTIVITIES. LISTEN AND TALK TO THEM MOTIVATION IS KEY TIME TO REST It is important to answer their questions Make schedules for studying and for Stopping activities, disconnecting from the and concerns, always telling the truth in free time. Both encourage discipline internet, and allowing them to “do nothing” a way that is understandable for them and creative thought. Keeping a routine is necessary for their health and develop- and that motives them to take action. is essential for them. ment. It also encourages creativity. 7

( )WITH YOUR MIND 10 CLAVES PARA UNA RUTINA SALUDABLE Cuando los niños deben permanecer en casa, los padres y cuidadores pueden ayudarlos a adquirir hábitos que beneficien su salud física y mental. ASESORAS MARÍA CARMEN BAQUERO RODRÍGUEZ, pediatra LUISA FERNANDA CORREA PÉREZ Psicóloga, magíster en Neuropsicología Poner en práctica rutinas saluda- bles en el hogar con los niños es un asunto en el que los padres de- ben responder con empeño e ingenio y, principalmente, con el ejemplo. No es fácil, pero sí posible, sobre todo en momentos como vacaciones o épocas inusuales, en los que se comparten mu- chas horas en familia en un mismo es- pacio. Por eso, la pediatra María Car- men Baquero Rodríguez, docente del pregrado de Medicina en el CES, y la psicóloga Luisa Fernanda Correa Pé- rez, magíster en Neuropsicología y coordinadora de la especializa- ción en Neuropsicopedagogía Infantil en la Universidad Ca- •tólica Luis Amigó, entregan sus recomendaciones 8

10 TIPS FOR ( )WITH YOUR MIND A HEALTHY little giants ROUTINE 1 When the kids have to ALIMENTACIÓN stay home, parents and DE CALIDAD caregivers can help Establecer y respetar horarios para them start habits that alimentarse en familia. Probar nuevas benefit their physical opciones, destinando momentos para planificar juntos lo que se pre- and mental health. parará como algo lúdico. Ofrecer variedad con productos de tempora- ADVISORS MARÍA CARMEN BAQUERO da o que se tengan disponibles en RODRÍGUEZ, Pediatrician casa. Y hacer todo lo posible para que esta hora no se convierta en un LUISA FERNANDA CORREA PÉREZ estrés de reclamos y batallas para Psychologist, master’s degree in que se terminen la comida. Neuropsychology QUALITY Implementing healthy routines at NUTRITION home with children is an issue par- ents must handle with commit- Establish and respect family eating ment and ingenuity, and above all lead times. Try new options, set aside by example. It is not easy, but it is pos- fun moments to plan together what sible, especially during vacation or you are going to prepare. Offer a unusual times where you spend many variety of seasonal foods or things hours with your family in the same that are available at home. Do eve- space. Because of this, pediatrician rything you can so that this does María Carmen Baquero Rodríguez, not become a stressful time for professor of Medicine for the CES complaints and battles to get the undergraduate program, and psycholo- kids to finish their meal. gist Luisa Fernanda Correa Pérez, coordinator of the post graduate pro- 9 gram in Neuropsychopedagogy for Children at the Luis Amigó Catholic University and who holds a master’s degree in Neuropsychology, give us their recommendations.

2( )WITH YOUR MIND 3 4 SABER ACTIVIDAD UN BUEN BALANCEAR FÍSICA DESCANSO Aumentar el consumo de frutas y ver- Hasta los dos años es importante des- Es fundamental que los niños tengan duras. “Seguir una regla que el pertar interés por actividades neuro- un descanso adecuado para que su Ministerio de Salud llama cinco al día: sensoriales: todo lo que hable de mente y cuerpo se relajen. Los lac- tres frutas y dos verduras de diferen- motricidad, por ejemplo utilizar obje- tantes, de cero a dos, pueden dormir tes colores. E irlas variando”, informa tos con texturas. Con los que están entre 12 y 14 horas fraccionadas. De la pediatra Baquero. Disminuir el con- entre los tres y los seis o siete años tres a cinco años, la OMS recomien- sumo de grasas saturadas y regular la los papás pueden realizar actividades da de 10 a 13 horas de sueño, inclu- cantidad de bebidas azucaradas, pro- físicas a modo de juego, mínimo 30 yendo siestas. De seis a doce, la moviendo mejor hidratarse con agua. minutos, dos veces al día. Para los Academia Americana de Pediatría Es clave reducir la sal, las salsas, los más grandes, reforzar positivamente la habla de 9 a 12 horas. Y es recomen- embutidos y la comida procesada. idea de evitar el sedentarismo. dable que haya un momento de repo- so después del almuerzo. KNOW HOW PHYSICAL TO BALANCE ACTIVITY GOOD REST Increase consumption of fruits and Up until two years of age, it is impor- It is crucial for kids to have enough rest vegetables. “Follow a rule that the tant to spark interest in neurosensory so that their mind and body relax. Ministry of Health calls five per day: activities: everything related to motric- Children who are breastfeeding, from three fruits and two vegetables that ity, for example using objects with dif- zero to two years old, can sleep are different colors. And change them ferent textures. For kids between between 12 and 14 hours divided up,” states the pediatrician Baquero. three and six years old, parents can throughout the day. From three to five Decrease consumption of saturated do physical activities like games for a years old, the WHO recommends from fats and sugary drinks, and encourage minimum of 30 minutes two times per 10 to 13 hours of sleep, including naps. drinking water. It is also important to day. For older children, positively rein- From six to twelve years old, the reduce the intake of salt, sauces, and force the idea of staying active. American Academy of Pediatrics recom- processed meats like sausages. mends 9 to 12 hours. Having time to rest after lunch is also recommended. 10

5 6 ( )WITH YOUR MIND little giants HIGIENE LIMITAR EL Y ORDEN TIEMPO EN 7 PANTALLAS Hay niños que en vacaciones pasan el JUGAR Y día sin bañarse o sin lavarse los dientes. Aunque se convierten en estrategias HACER PLANES La pediatra afirma que para superar de entretenimiento, su manejo debe EN FAMILIA estas situaciones es vital el ejemplo. Que ser regulado porque pueden promover interioricen una rutina que los mismos el sedentarismo y generar una sobrees- Los adultos debe comprender la importan- padres sigan: levantarse, asearse, organi- timulación, sobre todo, los videojuegos. cia del juego para los niños. Es una activi- zar la habitación, colaborar con la limpie- Otra razón para limitar el tiempo es dad que facilita el desarrollo de habilidades za (según su edad), hacer tareas escola- evitar conductas que deriven en adic- sociales y cognitivas. Jugar con los niños res dado el caso y luego, plantearles acti- ción y ocasionar que cuando retornen fortalece los vínculos afectivos entre los vidades que les generen diversión. a su entorno normal tengan problemas miembros de la familia. Además, permite de interacción con otros. utilizar la creatividad para dar uso a los HYGIENE AND diversos espacios del hogar y a los objetos ORGANIZATION LIMIT THE que tienen a su disposición. SCREEN TIME During the holidays there are kids who PLAY AND DO go all day without bathing or brushing Even though they become entertain- THINGS TOGETHER their teeth. The pediatrician states that ment strategies, screen time should AS A FAMILY in order to overcome these situations, be limited because it can encourage having an example is key. They need to inactivity and cause overstimulation, It is important for adults to understand how internalize a routine that their parents especially videogames. Another rea- important playing is to children. It is an acti- follow: get up, bathe and brush their son to limit screen time is to prevent vity that facilitates the development of social teeth, organize their room, help with addictive behaviors and problems and cognitive abilities. Playing with children cleaning (depending on their age), do interacting with others when they go strengthens emotional bonds between family homework if they have any, and then back to their normal environment. members. Also, it lets them use creativity they can do fun activities. with the objects they play with and when playing in different areas of the house. 11

WITH YOUR MIND 9 10 8( )littlegiants EXPRESAR Y SALUD MENTAL EN GESTIONAR LAS LA MIRA, SIEMPRE TIEMPOS PARA EMOCIONES LA LECTURA Tanto para niños y adultos, pues A veces, considera la psicóloga Correa enfrentarse al teletrabajo, a la educa- Primordial establecer un espacio para Pérez, se cree que como los niños están ción virtual o a las vacaciones en épo- leer todos los días, pensando espe- en vacaciones, no hay que cumplir hora- cas diferentes a las usuales son condi- cialmente en los niños más pequeños, rios ni establecer límites o poner normas ciones que implican procesos de adap- porque la lectura de cuentos permite en casa. Esto se relaciona con la necesi- tación y que generan ciertas tensiones el desarrollo de la imaginación y el dad de adelantar un trabajo frente a la entre los integrantes de la familia. Es fortalecimiento de lazos amorosos. tolerancia a la frustración “y se hace no bueno abrir espacios de expresión También contribuye al establecimien- cediendo a todas las exigencias de los emocional, de diálogo, para mejorar la to de rutinas a través de una activi- niños. También es importante que asuman convivencia y generar apoyo ante cual- dad que juega un papel importante algunas responsabilidades en la casa”. quier situación que se presente. en diferentes ámbitos. EXPRESSING MENTAL HEALTH TIME FOR AND MANAGING IN SIGHT, ALWAYS READING EMOTIONS Both for children and adults, working It is essential to establish time to Psychologist Correa Pérez states that from home, virtual education, or hav- read every day, especially for sometimes we tell ourselves that, since the ing holidays at unusual times are con- younger children, because reading kids are on vacation, we do not have to ditions that require adaptation and stories helps them develop their stick to a schedule or establish limits or can cause certain tensions among imagination and emotional attach- have rules at home. This is related to the family members. It is good to have ments. This activity, which plays an need to work on tolerating frustration, and spaces for emotional expression and important role in different environ- “it is done by not giving in to everything the dialogue in order to improve coexis- ments, also helps establish routines. child wants. It is also important for them to tence and encourage support in any assume some responsibilities at home.” situation that may arise. 12

( )WITH YOUR MIND 13

( )CON TU MENTE 19

( )WITH YOUR MIND LISTEN AND cal company, for example living alone, which does not imply an unpleasant KEEP THEM COMPANY experience if it is a desired situation.” Whether it is at a distance or Therefore, it is time for friends and if you live with your parents family to feel close, even if they are far and grandparents, it is away. Phone calls from children or fam- ily members during the day will send the important to understand their message that they are important. Asking shortcomings and fears so about their day, their feelings and emo- tions, and their concerns will make the you can connect with them. person feel heard and valued. Also, as a result of their life experience, elderly ADVISORS adults like to be asked for stories. This is CATALINA ACEVEDO PASOS another way to be closer to them. Clinical psychologist, specialist in Some people also enjoy technology, Palliative Care Psychology making videocalls a good way to feel close when there is physical distance. With time, individuals go through This helps minimize the feeling of sub- different grieving processes in jective loneliness. their lives. Adulthood also brings with it some situations that can In order to better understand this feel- cause feelings of loneliness, which can ing, you need to understand that subjec- affect quality of life. tive loneliness can be associated with the loss of privacy (care dependency), social Catalina Acevedo Pasos, clinical psy- inclusion (retirement, death of friends, chologist and specialist in Palliative Care and situations which decrease participa- Psychology, explains that for elderly tion in social spaces), emotional support adults there is “a moment in their life (family dysfunction, nuclear family’s mis- cycle when there is a series of losses, understanding of the elderly adult’s evolu- facilitating the arrival of subjective lone- tionary process), autonomy (feeling they liness. That is, the perception of loneli- are not considered when making deci- ness, of feeling alone, which causes suf- sions, feeling useless), as well as biological fering because it is not a desired situa- losses associated with illness or the func- tion. It is different from objective loneli- tional deterioration and death of loved ness, which is related to the lack of physi- ones which leads to the confrontation of one’s own death. PROTECTION AND HOPE The specialist confirms that “starting at the age of 65, there is an increase of risk factors associated with anxiety (with a prevalence of 10 to 20%), depression (from 1 to 3%) or dementia (8%). These are related to the perception of a loss of con- trol of their life, limitations in functionality 14

( )WITH YOUR MIND grandparents SUPPORT THEM WITH ACTIONS due to chronic illnesses, feelings of uncer- ► Strengthen satisfying social and who do not live with them tainty, and fear of illness and death.” family relationships so that they through the use of technology. ► Make frequent visits to places That is why it is important to have a are high-quality and loving. for sporting, cultural, recreatio- close-knit environment and “emotional nal, and social activities. This support from those close to them, which ► Do household activities that will also allow them to spend influence elderly adults’ quality of life by include your grandparents in time with their peers, making giving them a feeling of protection, wellbe- them feel identified and like ing, and hope. When they have company daily family life and that allow they have a sense of belonging during their procedures, medical appoint- to these groups. ments, and support adhering to treat- them to feel like they are still ► If they are at home, support ments, it helps them have greater control functional and important. them by doing physical activity of the chronic illnesses that start appear- that is appropriate for them. ing; and it favors their role in the family as ► Think about the role of grandpa- ► Support them in their daily well as their autonomy, as long as it is rents within the nuclear family tasks with patience and love, by considering them as an respecting their independence •respected,” states Catalina Acevedo and offering support delicately authority in the family decisions. and with understanding. Do not exclude them. ► Encourage religious practices to foster feelings of hope and peace of mind. ► Encourage communication with children or family members 15

( )WITH YOUR MIND KINDNESS, POWERFUL AND INSPIRING For leaders, being kind brings the best rewards in their companies, family environment, and daily life. How can you put it into practice? 20

( )CON TU MENTE WHEN SLEEP IS PUT OFF TO WATCH SERIES If you are someone who has trouble turning off your TV or device because you want to find out what happens in the next episode, this could affect your performance at work or at school, as well as your wellbeing. Learn how to control your time. 16

(( )WICTHONYOTURMMENINTDE your generation ADVISOR MARÍA ISABEL MONTES CREATING THE GAVIRIA - Clinical neurologist, subspecialist in HABIT IS KEY Sleep Medicine We must recognize the factors that pre- vent us from achieving a sleep that guar- Sleeping for less than six hours per antees having a good day the next day. night has become a habit for many people, since digital platforms 1 Avoid going to bed thinking about hooked the public on series, and have pending problems, activities, or con- provided the possibility for people to cerns. Make a list or write them watch episode after episode in one go. down in a journal and go to sleep. This routine, which may seem enjoy- 2 Doing physical activity or intense able, influences your wellbeing by altering exercise before going to sleep is not your sleep cycle, causing repercussions in helpful. Prepare yourself for sleeping your behavior the next day and affecting with yoga or stretching. Ideally it your work, academic, and social routines. should be a gentle activity. Clinical neurologist María Isabel 3 You need to tell your brain about a Montes Gaviria, subspecialist in Sleep change in routine. Therefore, dimming Medicine, explains that in general, the lights, turning off electronic devices, attachment to electronic devices, such as and reading a hardcopy book makes it the TV and online platforms, has led easier to transition into the night. many individuals to be nocturnal as a result of the anxiety of wanting to see the 4 Making going to bed and waking up next episode. By stealing sleep time, “the at the same time a routine will help circadian rhythm is altered,” which is the your brain create patterns to dis- human body’s natural cycle during the connect. Start adjusting your time 24 hours in a day. to one hour earlier. ( Watching series for a prolon- 5 Do not fall into the temptation to self- ged amount of time before sleeping medicate in order to sleep. can have effects on your sleep, since Prescriptions should be given by your your subconscious retains the infor- doctor, as some medications have mation received and makes your adverse secondary effects. sleep less enjoyable. 17

( )WITH YOUR MIND keep in mind ADVISOR If you go into a store, do you prefer CÉSAR MEJÍA ACOSTA being helped by a person who looks friendly and shows interest, or some- Social Communicator, one who seems unconcerned and even Specialist in Psychosocial annoyed? The answer seems logical because friendliness connects people. Interventions and And this happens in any life situation. Master in Journalism But, what happened to the shop assistant who seems annoyed? What caused that attitude? What if you put yourself in the NURTURE IT shop assistant’s place in order to under- AS A FAMILY stand? Taking the first step with a kind act such as sharing a coffee, greeting them ► Beware of micro-aggressions. with a smile, or approaching them with When sharing a space, it is easy some words of encouragement combines to find living together difficult, or two behaviors that go hand in hand to small things that cause problems create healthier environments: empathy at home. You should not wait for and kindness. These are chain reactions the other person to take a step which happen through daily actions. towards creating a friendly envi- “What you do every day should be done ronment; you need to look at with the wellbeing of others in mind. But how you can contribute. the key is in acting, and I am very insis- tent on this, because we are a society with ► Avoid “sincericide,” which is good intentions,” explains César Mejía what Mejía Acosta calls it. He Acosta, professor of leadership and con- explains, “The truth does not sultant on the spread of kindness. have to be told whenever and However, this attitude should not be however. We have been taught faked, he clarifies. Normally, a friendly to tell the truth to someone’s person will be kind to everyone, regard- face even if it will crush them. less of socioeconomic status, “while But, be careful with truth and someone who is not, normally only treats sincerity without empathy. people who are in their interest with Before having these conversa- kindness.” Mejía Acosta also states that tions, it is necessary to think there is a myth that needs to be dispelled: about them.” that whoever does something kind for someone else should keep it a total secret. 21

CWOITNHTYUOMUERNMTIEND ( ))your generation INSOMNIA ARRIVES secretion of melatonin, which is the hor- mone that regulates the rhythm of sleep Dr. Montes states that prolonged exposure to electronic devices and screens can cause ENJOY IN MODERATION initial insomnia, which is having difficulty Establishing regular and prudent sched- falling asleep, since the person is highly engaged with the information received ules is the main recommendation, leaving while watching the series. enough time to sleep for the number of In the words of the clinical psychologist, hours suggested for your age. The World what is worrying is that if this habit goes on Health Organization states that in order to for too long, insomnia can become chronic maintain optimal physical, emotional, and and trigger disorders later on that are mental health, one should sleep an average related to anxiety, depression, chronic head- of between seven and eight hours per night. aches, and the constant feeling of fatigue. Also, chronic insomnia has the potential to To meet this average, it is necessary to lead to cardiovascular and heart disease, establish good sleep hygiene, which starts and can cause a greater risk of high blood one hour before going to bed. During this pressure and diabetes – all for sleeping less time before closing your eyes, Dr. Montes than six hours. suggests doing a relaxing activity such as In addition to this, light activity produced talking to someone, meditating, doing yoga, by the devices causes a delay in the body’s or painting. Something that requires you to think about something different than the series, so that the information you received when watching this audiovisual content does not disrupt your sleep. Other guidelines for maintaining good sleep hygiene include to make your room comfortable, making sure it is quiet and is not too cold or too hot, avoid drinking cof- fee in the afternoon, do exercise at least two hours before sleeping, have only one alarm •during the day, and try not to look at the time often at night to avoid anxiety 18

WITH YOUR MIND ( )keep in mind (Empathy is tied to kindness as well, as both qualities help us connect with others. Also, it is important that these qua- lities stem from honesty are do not feel fake or imposed. “This is not being kind or doing some- thing out of vanity or ego. However, we have been told historically that good things are not to be shown. So, I help someone, but I do it quietly, when the truth is that it has to be made known. Jamil Zaki, a North American scientist who works on the spreading of goodness, showed that this attitude is contagious, so it must be seen; being witness to good- ness inspires goodness. And this is how kindness works as well.” KINDER LEADERS leader, have mistreated them. What a team does is project what the leader is.” In an issue of Harvard Business Review dedicated to emotional intelli- Moreover, when the leader is kind, gence and leadership, shared by Mejía their employees have a better time accept- Acosta, the close relationship between ing their decisions. Leading from kind- leadership and kindness is addressed. “A ness, expresses César Mejía Acosta, facili- growing amount of research suggests tates all the organization’s processes, that the best way to influence and lead because in order to be kind, one must be starts with kindness, which is a conduit empathetic and be able to actively listen. for influence: it facilitates trust, commu- “Kind leaders are normally more receptive, nication, and the adoption of ideas. And and when I am more receptive, I am better all it takes is a small, non-verbal sign – a able to listen to the difficulties my com- wink, a smile, or a kind gesture – to pany has. A leader who is not kind thinks show someone that you are delighted to that he knows everything and therefore be with that person and that you are does not listen.” Kind leaders inspire. looking out for their concerns.” In the business world, too, we must Being kind does not imply losing authority, which is what many bosses and directors fear. Leading by force is an idea that has been dismantled over time. We are in an era of knowledge, dialogue, and humanness. “I cannot ask my employees to get along or work together if I, as a 22

( )WITH YOUR MIND break the old pattern of thinking that we DIALOGUE, must go above others in order to achieve ALWAYS great things. “One of the most beautiful things is that the key to individual and col- ► Break the chain of bad times. Do not lective progress is cooperation, which is wait until the other person is experi- very close to kindness.” encing a series of problems that make him explode. Ask yourself, how And, as explained by the Mayo Clinic on its can I prevent the emotions at home website, acts of kindness also make those who or at work from running high? do them feel good. What is called the exercise of kindness influences perspective, attitude, ► Coffee relieves tension. Serving a and personal health. By applying it, you can hot drink facilitates kindness and live more in the present and have better rela- encourages conversation. tionships, which encourages a good attitude. Feeling like a good person because no one is being harmed is not enough to spread •kindness. The main challenge is to act 23

( )WITH YOUR MIND A BEAUTIFUL SMILE STARTS WITH GOOD ORAL HYGIENE Behind this gesture that shows happiness and friendliness there are personal issues such as self-esteem and self-worth. Self- care is fundamental. ADVISORS ing what you are taught as a child into a MELISSA VÁSQUEZ POSADA, dentist habit: brush your teeth after each meal Ariosto Ibañez Rivera, clinical psychologist, and use dental floss and mouthwash. specialist in Educational Inclusion “In a dental consultation, we usually see three types of problems related to appear- There are many famous phrases ance: the color of the teeth – this is the about smiles that show its poten- most frequent – the position of the front tial to pave the way for good rela- teeth, and the size,” explains the dentist. tionships. “A smile costs less than elec- tricity and gives more light,” says a And oral hygiene has a direct impact Scottish proverb; or “a child recognizes on this first reason for consultation. his mother because of her smile,” wrote Dark stains with brown tones and stains Russian novelist Leo Tolstoy. It is the that have yellow tints are generally first thing people see, which is why tak- caused as a result of not following oral ing care of it is important, including dis- hygiene habits adequately and early cipline and habits for keeping it radiant. enough. “Good hygiene greatly contrib- utes to the absence of stains on the Melissa Vásquez Posada, dentist from teeth. And, this includes visits to the the University of Antioquia, states that a dentist and the dental hygienist, who good number of consultations she receives can do a deeper cleaning of the places are related to esthetics because people we cannot reach, since there are depos- always want to look better. So, the first its that harden and do not come out thing she recommends is maintaining with a toothbrush or dental floss,” good oral hygiene, which translates to mak- states the dentist. 24

( )WITH YOUR MIND for your smile SMILE AND SELF-ESTEEM TAKING CARE Our smile is also linked to self-love, to OF OUR TEETH AND SMILE the concept each individual has of them- selves, and in fact, it conveys other, more The Nemour Foundation’s website, emotional issues such as feelings or moods. KidsHealth, in the USA, shares some In view of this, Ariosto Ibañez Rivera, clini- tips for keeping our teeth healthy cal psychologist and specialist in and well-cared for: Educational Inclusion, states that “thinking ► Have a nutritious diet, limiting your own smile is not pretty can affect other notions you have about yourself, for exam- juices, sugars, and sticky foods. ple socially, which determines our ability to ► Brush your teeth three times per relate to others. It can also have an emo- tional impact, which defines our perception day for two minutes, and use of our own strengths and ability to adapt.” dental floss at least once per day. ► Use a mouth guard when practic- The specialist highlights that there are ing sports if there is a risk of being several essential factors in caring for our hit in the mouth. teeth, including the creation of habits, life- ► Avoid having objects in your styles, learning, experiences, and physical mouth when you are resources. “However, a perception of dissat- walking or running. isfaction with our teeth can negatively ► Stay away from cigarette smoke, influence our physical self-concept and, and of course, do not smoke. therefore, significantly affect our self- ► Go to all of your dentist esteem and possibly their care,” he adds. appointments. THE HABIT OF HYGIENE The key is making brushing your teeth a habit, which is not complex or strenuous. The dentist recommends a good brushing technique, which should be complete, “because many patients forget to include their tongue in their oral hygiene routine,” she adds. It is helpful to use dental floss and mouthwash every day. “Also, visiting the dentist two times per year. Professional cleaning is important, because even if we brush properly, there are parts of the oral •cavity that we cannot reach with a tooth- brush or dental floss,” she states 25

WITH YOUR MIND ( )trends KNOW MORE CALM DOWN MANAGING WITH MEDITATION UNCERTAINTY ► Calming down through meditation in In extreme situations, such as the world- 4 times of crisis can be a good way to wide Covid-19 emergency, feeling scared clear your mind while at home. These and anxious is normal. Psychologist Silvia are some recommendations published Arcas explains to EFE Salud that this is on the Scientific American website. common due to the perception of vulner- ability in the face of uncertainty. To manage ► One option is to look for classes online, these negative feelings, the expert recom- live transmissions or apps to guide you mends continuing to interact with others. during meditation if you are a beginner. “Do not see them as enemies or potential infectors;” and regarding distance: friendly ► Take some time away from social media looks and smiles. Also, avoid overexposing and excess information. Before yourself to information, and rely only on meditating you could drink a cup of tea. official sources. Staying busy makes the days at home more bearable; doing exer- ► Try to focus on the present. Concentrate cise, getting some sun, reading, dancing, on your breathing. and talking to family and friends are ideas for staying active. ► Being thankful can also help. Be thankful and think of the positive and good things MONTHS IS THE AGE IN WHICH BABIES in your life. Maybe you will see things CAN TELL THE DIFFERENCE BETWEEN A you had not noticed before. HUG FROM THEIR PARENTS AND ONE FROM STRANGERS, INDICATES A STUDY (KEEP IN MIND) FROM TOHO UNIVERSITY IN JAPAN, PUB- LISHED IN MEDICAL NEWS TODAY. Focusing on self-care is something mentally strong people do in ALCOHOL, MORE FOLLOW YOUR MEDICA- difficult situations, states an THAN A SOCIAL ISSUE TION’S INSTRUCTIONS article in Psychology Today. Health experts are worried about the If you do not, this could impact the medica- increase in alcohol consumption during tion’s effects. This is why following the treat- quarantine. The WHO indicates that ment is important, which is defined by the this can exacerbate risky behaviors, WHO as taking the medication according to violence, and mental health problems. the prescription, in dosage and time. Doctor The President of the Association of Ex- Milagros González tells EFE Salud that in alcoholics, Jesús Godino, tells Sinc order to achieve this, the patient must be Agency that consumption at home aware and well informed. shows one’s real relationship with this substance. It is advisable to drink in moderation, have company, and seek help if needed. 26

)WITH YOUR WORLD 64 % OF PEOPLE (OLDER THAN 5 YEARS OLD) IN COLOMBIA USED THE INTERNET DUR- ING 2018, ACCORDING TO THE DANE. WHEN DISTANCE GETS IN THE WAY, TECHNOLOGY HELPS CONNECT YOU WITH YOUR LOVED ONES. IT IS TIME TO DISCOVER OTHER WAYS TO SPEND YOUR TIME. GET TOGETHER RESPONSIBILITY EXPLORE YOUR OPTIONS Take advantage of the different applica- Caution is key when using the internet. Resources such as libraries, museums, vid- tions and social networks to have conver- Avoid fake news, talking to strangers, eos, and educational games are also avail- sations with family and friends, and even sharing personal information, or spend- able on the internet. These are useful for see them on a video call, which helps ing too much time on the internet. cultivating interests and doing homework. increase the feeling of closeness.

( )WITH YOUR WORLD PARENTING, A TEAM EFFORT Children need the company of their parents for their learning processes to be successful. Making agreements and rules together helps prevent parenting responsibilities from falling on only one person. ADVISOR MARÍA OCHOA URREA Psychologist and Master’s in Clinical Psychology Simply taking pride in providing material goods that ensure your chil- dren’s physical wellbeing seems to be a very old-fashioned idea of parenting. Just as it has become common for both mom and dad to work to support the household financially, the best thing is that they are also sharing parenting responsibilities. Fortunately, says clinical psychologist María Ochoa Urrea, culture is changing and there are more fathers who are getting directly involved in the care of their chil- dren, understanding that it is a team effort, not just the mother’s responsibility. “The idea is to distribute the tasks, both at home and at work. When this is not established, there is an overload of activities for one of the caregivers, which 28

( )WITH YOUR WORLD for him can cause problems such as fatigue,” your children feel comfortable asking explains the specialist. questions and trusting in their parents. This mutual support in raising chil- MORE THAN RELIEVING LOADS dren can be achieved if the father and But the distribution of work at home is mother establish clear agreements to not the only justification for experts to share responsibilities, which can be encourage a more effective presence of the done by alternating weeks or days. It also two parents in childcare. It is also true helps to be willing to do activities that spending real time together creates together, especially when they involve bonds and encourages affection, and this your children, such as cooking, playing, guarantees happier children and adults and answering questions about home- who will relate to each other better. work, encouraging conversation so that MORE INVOLVED PARENTS Be it a single or married parent; one who works or stays home, or a stepparent. All these parental figures contribute to the parenting of children, in roles considered traditional or less conventional, states pedia- trician David L. Hill, on the American Academy of Pediatrics’ website, Healthy Children. He also states that parental involvement has been shown to help with language development during childhood and in some cases prevent behavior problems. Also, they can stimulate active games. Both parents provide different benefits to the family. 29

( )WITH YOUR WORLD “It is not being just to be, as some think. ages than using words or shouting. Presence alone does not mean companion- “By hugging them, they can feel the ship. It is about affection. It is about being open to understanding and listening to contact of one body with the other: a what happens to the children as they grow rocking and cradling that brings emo- up. Understanding what causes them to tional and physical memories of the feel certain emotions, paying attention to mother’s arms or of the “maternal” fig- what they need, and being with them even ure to the surface. The warm and firm when it is time for them to settle down, embrace gives an ‘outline,’ a limit, it is a because that is when they are learning powerful message of how far you can go.” about self-control,” states the specialist. It calms the feeling of anguish and not feeling listened to, which children and Another advantage of providing effec- adolescents experience in some way tive parenting support is that children will be more willing to collaborate and work together, since children tend to imitate the behavior of adults. “Not being willing to help your children with their chores gener- ates negative and dysfunctional parenting patterns,” explains Ochoa Urrea. This is why both mom and dad are nec- essary when it comes to rewarding or cor- recting. Some functional and positive pat- terns that reinforce the child’s characteris- tics or qualities are rewarding or praising their behavior, or punishing them out of love – without resorting to violence.” “It is essential that the father as well as the mother are reminding their children that they are proud of their achievements or that the activities they are doing will benefit everyone at home,” states the psychologist. When it comes to correction, the inter- vention of both parents is necessary, and as a team it is important to understand that it must be done out of affection. The United Nations Children’s Fund (UNICEF) states that a hug from a parent is a more power- ful gesture of authority for children of all 30

( )WITH YOUR WORLD for him CHILDREN ARE ALSO SUPPORT when they are emotionally over- Sharing household chores has ► Motivate your child to do active whelmed,” explains one of the entity’s become even more necessary pauses when doing homework booklets on parenting. during these times when more (every 20 minutes) and do it parents are working from home. So, together. In essence, it is a matter of everyone in addition to getting involved as a knowing that they have a leading role in couple when parenting, it is also ► Do active pauses as a family, so children’s life and future, through exam- important to motivate your children that your child learns self-con- ples and expressing affection. Parents today to participate in building a healthy trol. Parents can help, showing are called upon to completely abandon the environment for everyone. the child on a clock when it is idea that raising a child is limited to provid- The specialist recommends: time to stop. ing material things to meet their basic ► Include your children in needs, or even giving them presents, and to ► Encourage dialogue and the household chores (even if they expression of emotions and •take on a more loving parenthood do not do it very well at first). feelings. If parents start sharing For example, asking them to what they felt throughout the mop their room as a way to start day, for example, children will cultivating these habits. be motivated to share their experiences too. 31

WITH YOUR WORLD ( )x-ray HERE ARE THE MEMORIES Memory is the ability he brain has to retain information and recover it voluntarily. This is 5ye0ars why it is possible to remember moments, feelings, and ideas from the past. ENCOURAGE IT AND PRESERVE IT This cognitive function is stimu- lated from childhood with mental IS THE AGE WHEN SUBTLE games, for example. However, FORGETFULNESS MAY memory is one of the skills that is BEGIN TO APPEAR, WHICH IS TYPICAL IN ADULTHOOD most often affected by age. It is AND DOES NOT AFFECT important to consult with a doctor DAILY LIFE. when you detect significant mem- ory loss and a decrease in certain abilities and autonomy. ACTIVE MIND millio8n Mental activity helps minimize PEOPLE IN LATIN AMERICA early memory loss. It includes read- COULD SUFFER FROM ing as a routine, as well as cross- word puzzles, sudokus, and word DEMENTIA BY THE YEAR searches. Also, socializing 2030, ACCORDING TO THE enhances concentration and posi- tive emotions, so in addition to WORLD HEALTH sharing interests, talking about ORGANIZATION. movies you have seen and telling others about a book SOURCE or article you have read JULIÁN CARVAJAL - NEUROPSYCHOLOGIST is encouraged. Proper sleep hygiene decreases (KEEP IN MIND) A useful exercise is to ask yourself at the risk of losing your memory, as night: What happened today? What Regular physical exercise can also did I eat for breakfast? What activities while sleeping, the brain facilitate the generation of new did I do? What clothes did I wear? consolidates your memories. neuronal connections, improving memory and learning. 32

( )WITH YOUR WORLD 33

( )WITH YOUR WORLD CREATIVITY DESPITE THE DISTANCE The kilometers in between two people do not necessarily lead to the end of a relationship. There are many other ways to spend time. 34

( )WITH YOUR WORLD FOCUS ON THE HPV TEST The test for the Human Papilloma Virus ( )(HPV) is not the same as a pap smear, however, its purpose is to make an early diagnosis and prevent the development of cervical cancer. ADVISOR CARLOS RUIZ CORREA Gynecological oncologist Find more information of HPV at revistasaludcoomeva.co 40

( )WITH YOUR WORLD couples ADVISOR Creativity is the magic ingredient GLORIA HURTADO CASTAÑEDA for keeping long-distance rela- tionships on good terms and pre- Psychologist, practitioner at venting them from becoming monoto- Coomeva Private Healthcare nous and tiring, or creating other prob- lems that the relationship did not have before. Creativity, every time you spend time with your significant other, will make the moments you share more enjoyable and can strengthen the rela- tionship despite the physical distance. important not to have a rearview mir- ror. She recommends not looking back. It is best to concentrate on the present and agree on how you both should manage the relationship during social distancing. Otherwise, “outstanding arguments would be brought up and interaction would become impossible,” states the specialist. “The first thing we have to consider is that there is no perfect relationship, and there is no such thing as a guaranteed for- ever,” states the psychologist. A relationship is built every day, “and it is from there that it continues into the future. This is the ideal moment for creativity, for starting from scratch and creating new routines together, new ways of spending time,” she adds. AVOID JUDGEMENT In order for relationships and virtual dates to flow smoothly, it is necessary to establish agreements and pacts that allow each meeting to be pleasant and enjoyable. “If your significant other does not want to talk, you should not judge this attitude and throw everything away thinking that he does not love you or that he is tired of you. You cannot have an online relationship at the edge of a cliff all the time, thinking that it is changing or that it is all over,” states Hurtado Castañeda. She invites us to keep in mind “that the first step to a good couple relationship is having a good relationship with yourself. Your significant other does not need to fill your holes. You need someone to accom- pany you, not to complete you.” 35

( )WITH YOUR WORLD SOME GESTURES THAT, EVEN AT A DISTANCE, CAN STRENGTHEN YOUR RELATIONSHIP ► Dedicating songs: music has ► Literature and poems: dif- ► Write letters: sometimes, ► Send surprise gifts: distance powerful, deep, and healing ferent authors have put the before or after spending time should not be an excuse to messages. Using one of your feelings of many into words. together, we want to share our stop surprising each other communication channels to Using their works and shar- feelings, emotions, or ideas in a with gifts. Breakfast, flowers, dedicate a song or listen to ing them during a video call, different way. Writing cards, by chocolates, fruit, or a bottle music together will help sending a message, or send- hand, will make them feel you of wine. The options are infi- enhance your time together. ing them by email will are interested in the relationship nite when you are surprising brighten your significant and that you like to dedicate your significant other with other’s day. time to enhancing it. their favorite things. And she says this because in our cul- plaining about things that sometimes do ture, finding “your other half” has not make sense, and avoid trying to con- become a race. Nevertheless, it is impor- trol the other person’s actions. Physical tant to approach life together from the distance can also cause distrust, however, perspective of vital autonomy. “I am what couples have different ways to solve this, I am and I want company, I do not need such as closing your eyes and trusting, or to be completed. If I assume that the converting this feeling into a bigger prob- other completes me, then I am building a lem. Here, communication is key. relationship based on total dependence: a disaster because of the need for control,” In a long-distance relationship, one adds the psychologist. thing that can enhance it is starting a jour- nal or log. It can be individual or shared, It is important to have frequent dates so where you write how you feel and what you your relationship is cared for and can think each day. You can do this at a time grow, which is why you should have rituals, that allows you to reflect on these feelings. such as certain times for dates or activities After some time, when you are no longer that you can do online (watch movies or social-distanced, you can read it together series, cook, study, read, or listen to music). It is also important to avoid com- •and see how much you grew and the things you improved as a couple 36

( )WITH YOUR WORLD focus on While there are more than 40 genital types of HPV, repeated every 5 years,” he warns. only a few of them can cause cancers and related ill- According to the American Cancer Society, “the HPV test nesses in men and women, so identifying them is a preventative measure. Gynecological oncologist Carlos Ruiz is not recommended for detecting cervical cancer in women Correa recommends pap smears between 25 and 30 years of younger than 30 years old, due to the fact that sexually active age, and if the result is negative, it should be repeated every women from 20 to 29 years old have a greater probability of three years. HPV screening is suggested from 30 to 65 years of developing infections due to HPV that disappear by them- age. “The purpose is to reduce the occurrence of and mortal- selves and the results of the test can cause confusion.” This ity due to cervical cancer. If the test is negative, it should be •issue should be talked about to raise awareness, especially among younger women before they are sexually active. WHEN SHOULD I DO 91 % THE HPV TEST? OF MEN AND 85% OF A specialist can request it if the pap smear WOMEN WHO ARE SEXU- shows abnormal results or if the patient is over ALLY ACTIVE ARE AT RISK 30 years of age. It is only for women, as no test has been developed to detect the virus in OF CONTRACTING AN men. Although they recover without any symp- INFECTION CAUSED BY HPV. toms, taking care of it is important as this is a source of infection for their sexual partners. 150 IT DETECTS THE TYPES OF HPV HAVE BEEN VIRUS, NOT CANCER IDENTIFIED, AND 40 OF THEM The Mayo Clinic clarifies that the HPV test ARE HIGH RISK. THE TEST does not diagnose cervical cancer, but rather LETS YOU KNOW IF YOU HAVE the presence of the virus that causes the ill- IT SO YOU CAN MONITOR ITS ness. If the result is positive, it does not mean there is an illness; it means that in some cases, EVOLUTION. the risk of developing it could be greater. TO PREVENT THE 9 SPREAD OF HPV YEARS IS THE AGE THE VAC- It can be complex, as transmission is from one CINE TO PROTECT AGAINST person to another through skin-to-skin contact HPV SHOULD BE STARTED. with an infected area. This means that it can be transmitted without sexual contact. However, NONETHELESS, YOU CAN keep these recommendations in mind: avoid GET THE VACCINE UP TO 26 other people having contact with your genital or anal area, limit your number of partners and sex- YEARS OLD. IT IS IMPOR- ual relations with people who have had many TANT TO KNOW THAT THE partners, and use condoms correctly. OLDER YOU ARE THE LESS EFFECTIVE IT WILL BE. 41

( )WITH YOUR WORLD a dúo 37

( )CON TU MUNDO ONLY CHILDREN WITH MORE AUTONOMY AND SECURITY They are selfish, egocentric, spoiled and dependent on their parents. How true are these beliefs? Here are some guidelines for an affective upbringing that enhances their strengths. 38



( ( )WITCHOYNOUTUR WMUONRDLDO prevention ADVISOR CLARA ISABEL VÉLEZ autonomous, that they are selfish and help,” states the psychologist. She suggests Psicóloga clínica, perinatal, Clinical psycholo- spoiled, attached to their parents, that they that the parents should try to ensure that gist, perinatal, specialist in Human Development Management do not follow the rules and do not share. A their child has opportunities for external During the last four decades, number of these characteristics could also socialization, for example at school, extra- national surveys on demographics and health in Colombia have be found in big families,” warns Vélez. curricular activities, and friendships shown a downward trend regarding the number of people per family. While in where they live to stimulate this aspect. 1978 the number was 5.48 people, in 2010, the index had decreased to three. SHAPING PERSONALITIES Ease of social interaction, explains This reduction in the fertility rates per Only children, not having a similar refer- Vélez, can be an ability that only children woman (in 2016 it was 1.8, according to the World Bank) has increased the num- ence around, usually attract their par- develop faster than members of big fami- ber of only children, in contrast to what was seen until the middle of the last cen- ents’ full attention in every sense: they lies, and in this, parents are key. tury when the average number of people per family was 8. receive love through affection and gifts, Another natural ability is being inde- This cultural and demographic but they also show “the worst” of mixed pendent. When they are doing things change in such a short period of time, in the words of clinical psychologist Clara emotions, such as frustration, bad tem- alone, such as studying or playing, paren- Isabel Vélez, has caused some popular beliefs about only children, which may or per, calls to attention, or absences due to tal accompaniment is very important – may not be true, depending on their par- ents’ upbringing. work commitments. they can give guidelines at home, for What beliefs? “That they are not Parents, comments Clara Isabel Vélez, example teaching them to share toys with should find a balance that allows them to conditions or doing homework alone but •give their child the time and resources with constant guidance. things that they need tothey need and want, get by themselves so (they can learn to face but without excess. “Being an only child“This way, they will be taught that there are s not good or bad, it is a circumstance of life that you must confront in the best way, with your parents’ help,” states daily life situations, psychologist Clara Vélez. obviously with their RECOMMENDATIONS FOR EFFECTIVE PARENTING ► Start playing board games or role ance, as this can send the message going to get sick more often from playing where one rule is sharing that by asking for something they being in contact with other chil- can get whatever they want. dren, since at home they do not an action or item. ► Grant them the right to be wrong. have anyone to share viruses and Do not try to do their homework for bacteria with, but this is an essen- ► Avoid trying to replace time you them. As adults, they may have diffi- tial part of their education. are absent with gifts. It is best to culty solving problems on their own. ► In the end, it does not matter how ► Avoid overprotecting them. There big a family is, you have to be consci- do this by playing games or having are parents that think that taking entious and spend time with your them to a daycare means they are children, whether there is one or ten. conversations. ► With an only child, perhaps there are more financial resources avail- able, however, try to keep a bal- 39



WITH YOUR WORLD ( )trends FROM ANONYMOUS TO THE SOBER CURIOUS The Sober Curious The Sober Curious (los sobrios curiosos), que promueve divertirse sin beber licor, pone sobre la mesa los efectos de la ingesta de esta sustancia en la vida de las personas. ADVISOR Drinking one or several glasses of moting it as a practice for wellbeing at ESTEBAN CAMILO PÉREZ PÉREZ wine, spirits, rum or any other liq- social gatherings and on social media. General practitioner and Psychiatry uor at parties or gatherings when spending time with friends or family is a They have also sparked the creation of and Mental Health resident socially accepted practice rooted in many bars with zero alcohol policies, where cultures, despite the scientific evidence drinks that simulate traditional cocktails which associates alcohol consumption are sold, and they promote not drinking as with different types of diseases. something sexy on their social networks. However, a movement known as The AN ISSUE OF PUBLIC HEALTH Sober Curious, promoted by young peo- Abstaining from alcohol as a trend, which ple in different countries, is taking it previously seemed to be relegated to upon themselves to disprove that having Alcoholics Anonymous groups, does not fun is only possible when there is an alco- go unnoticed when considering the holic drink involved. effects of alcohol. An article published recently in USA This trend is in line with World Health Today, which emphasizes the meaning of Organization (WHO) considerations on this movement, points out that people in reducing the harmful use of alcohol, different regions of the world – especially which are included in the 2030 Agenda those who are part of the millennial gen- for Sustainable Development. One of the eration – are openly declaring that they main reasons this organization closely are abstaining from alcohol and are pro- monitors the effects of alcohol consump- 44

( )WITH YOUR WORLD EFFECTS OF ALCOHOL ON THE BODY According to the Healthy Lifestyles Guide from the Mayor’s Office in Medellín, repeated consumption of alcohol can affect different organs in the body, for example: Brain: loss of memory, self-control, or the ability to concentrate. tion is because it causes around 3 million problems, such as a decrease in productiv- Heart: palpitations, accelerated deaths worldwide each year and can trig- ity, overspending on alcohol, or even pulse, and low blood pressure ger some 200 diseases. becoming violent with family or friends. Liver: hypoglycemia, problems with General practitioner Esteban Camilo On whether alcohol consumption metabolism, nausea, and vomiting. Pérez Pérez explains that alcohol con- should be zero, as promoted by The Sober sumption has an impact on many of the Curious, or if there is a safe level of con- Kidneys: increase in the production consumer’s habits, and also affects differ- sumption, the doctor states that the WHO of urine and dehydration. ent biological factors as well as their social recommends a life free of alcohol, since its and psychological environment. consequences are never beneficial. Lungs: accelerated breathing. Stomach: increase in the “It can cause many types of illnesses, In ancient times, people attributed not only in the liver, but also with other miraculous or divine characteristics to production of gastric juices, as well organs like the heart, kidneys, eyes, and wine and other alcoholic beverages as the erosion of the mucosa. brain. On the social side, in addition to because they prolonged life. However, the the stigma associated with being an alco- distillation and fermentation process at holic, it becomes problematic when it that time destroyed the microbes in the starts to interrupt daily activities, since it liquid, thus, those who drank it got sick creates a dependency,” he states. less compared to those who drank liquids made with water from rivers and wells The doctor refers to behaviors such as without going through any type of potabi- not going to work due to a hangover, or lization process. Currently, there are stud- having symptoms known as acute alcohol ies that state that drinking a glass of wine withdrawal. The latter can lead to major 45

WITH YOUR WORLD ( )trends per day decreases the risk of sexual dys- cause dependency, as evidenced by those function in men and even improves their who leave their whole life behind for their libido, but no comparisons of these possi- need to drink alcohol,” states the doctor. ble benefits versus the risks have been published. Therefore, it is not possible to Staying in control of intoxicating bever- make a medical recommendation on daily ages is more complex for those who have a alcohol intake,” states the expert. certain disposition to addiction, so instead of pretending to consume drinks that con- He also points out that having fun tain zero alcohol, the specialist’s recom- without alcohol is not simply a possibility mendation is to avoid them altogether. that should be considered; it is everyone’s responsibility to do so. For everyone, even those who do not consider alcohol to affect their life, it is “Although alcohol is socially accepted worth looking for alternatives to activities and has an ancient social construct, it is where drinking is essential. Eating out, just another drug, as it produces a state of doing physical activity, encouraging acute intoxication. Drunkenness causes withdrawal, which is the hangover, and can •healthy family fun, or meeting for coffee are some possibilities 46

( )WITH YOUR WORLD 47

( )WITH YOUR WORLD THE TASK OF BUILDING GOOD HABITS One of the most highly recommended ways to build good habits is by associating a new habit with positive reinforcement. This will make it easier to maintain over time. 48

( )WITH YOUR WORLD 51

( )WITH YOUR WORLD harmony in health ADVISORS stop being unfaithful after 21 days.” CRISTIAN VARGAS Medical psychiatrist The medical psychiatrist, in turn, shares three aspects that he considers important ÁNGELA FRANCO CASTRO when making a plan for healthy habits: Nutritionist Keep a diary of what you do: A healthy habit is a habitual practice that, by repeating it, brings physi- 1 According to Vargas, the first thing a cal, mental, and emotional wellbe- ing to our daily lives. However, it is not therapist should do with patients always so easy to maintain over time, and before providing recommendations the reason is often related to how we built about habits is to monitor and build a that new habit. diary of what they do day to day, Cristian Vargas, medical psychiatrist from instead of sending them “lists of per- the University of Antioquia, explains that fect behaviors.” “If I want to change all behaviors have some kind of stimulus your eating habits, first I need to that tends to be repeated, which is called understand what you eat.” An exam- reinforcement. He also states that there ple of this is some doctors or nutri- are different factors that can lead to a tionists recommending peanuts for behavior being maintained over time. helping anxiety without considering Positive reinforcement refers to the added that this food could inflame the reward following the behavior; punish- patient’s colon. ment is the opposite stimulus after the behavior, which leads to the disappear- 2 Activate a value system: It is advisable ance of a stimulus. There are affective, economic, social, and to monitor and identify which behav- tactile reinforcers. For example, when a iors are not in line with your value sys- person does exercise and feels pleasure, tem. “Often recommendations fail this makes the person want to exercise because they lead people to practice again. Hence the importance of linking a behaviors associated with the therapist’s change in behavior to a reinforcer. values and not the patients’ values,” he Also, it is advisable to always put the hab- explained. On the other hand, if the its you want to adopt in a positive light: professional is able to connect with for example, instead of saying you will not what is valuable to the patient, every- drink sodas anymore, say that you are thing is easier. These values are defined going to drink healthier drinks. using adjectives. For example, if feeling Some psychologists state that it takes 21 free is important for the patient, then days to create a habit. However, Vargas you need to set up activities that allow does not share this point of view and the patient to be and feel that way. claims that it is not that easy. “If it were so Take committed actions: You have to easy, people would go on a diet for 21 days and it would fix their lives, or they would 3 make an action plan to reach your goal, and from there, define the activities that are easiest to achieve, breaking down larger behaviors or goals into smaller ones. This action plan should be monitored to know if it is effective or if we missed our goal. 49