WITH YOUR WORLD ( )harmony in health One way of practicing healthy habits reaching for the towel. Another way is at home and motivating children can be to use an external application that through positive reinforcement by using helps you remember the new behavior. smiley faces, small rewards from time to “If I am doing physical activity at home, time, or small allowances. For example: if it is easy to set an alarm for earlier as a your child eats soup for several days, on reminder,” he explained. When it the fifth day, allow him to watch a movie. comes to behaviors that are more diffi- cult to remember, having someone Another useful technique is to link a external, like a coach, who can estab- new behavior to one that is already established or automatic, such as taking •lish some rewards for achieving certain a new medicine after showering or when goals is advisable YOU HAVE TO CREATE THEM AT HOME When talking about healthy habits at home, diet is one of the most related topics. For Ángela Franco Castro, nutritionist and specialist in Human Nutrition from the University of Antioquia, habits are built from childhood, which is why it is a little more difficult to implement changes when we are adults. However, it is not impossible. She explained that we are just in time to change our habits by incorporating foods from all food groups. Also, she recom- mends trying to include lots of legumes, nuts and seeds, whole grains, and low-fat and low-sugar dairy; and little by little start to include fruits and vegetables, until reaching the goal of five servings per day. According to the specialist, one behavior that is not considered as a healthy habit is skipping breakfast, because in the morning we wake up with low glycemia, which can cause headaches, instability, and can even cause us to accumulate fat more easily. In this respect, she proposes breaking the fast by eating something simple as early as pos- sible, and having a piece of fruit, orange juice, or a bit of dairy mid-morning. 50
WCOITNH TYUOMURUNWDOORLD ( ) )go natural SPICE packaged spices or bases for soup, have ALLIES replaced it with artificial coloring. For this reason, the best recommendation Turmeric and ginger are two roots for obtaining the benefits turmeric has to said to provide various health offer is by extracting its properties directly benefits. Learn about from the root, or acquiring the extract consuming them properly. from trustworthy sources in order to ensure what you are consuming is natural ADVISORS and not a substitute. YANETH BEDOYA, nutritionist CAROLINA TORO, nutrition coach BEWARE OF TRENDS JORGE MADRID, medical oncologist For all foods that become a trend, as If there is one ingredient, both com- with turmeric, specialists warn that you mon and unknown at the same time should be careful with your consump- in Colombian cuisine, this could be tion. In 2017, researcher Michael turmeric. This root of Asian origin is said Walters, from the University of to have anti-inflammatory and purifying Minnesota in Minneapolis, USA made properties, making it a condiment that an extensive critical review of the studies also provides color to dishes. done on curcumin, and he did not find enough scientific evidence that this sub- Carolina Toro, a nutrition coach stance is effective for the treatment of focused on conscious eating, points out multiple illnesses, among them, cancer. that this spice is appreciated around the world for its curcumin, the main compo- Jorge A. Madrid, director of the nent of this root, responsible for its color Faculty of Medicine’s oncology depart- and flavor, that is present in our daily diet ment at the University of Antioquia, is given that it is the base for foods such as emphatic on this point. He warns about butters, cheeses, canned foods, grains, the “almost miraculous” properties attrib- and even in mustard. uted to this ingredient, and states that it However, in some cases, warns Toro, the is necessary to be cautious and take pre- food industry has transformed this cautions, especially when consuming it ingredient, and many products that without consulting with a specialist first. claim to have this base, especially in The dose recommended by the FDA, agency which regulates food and medi- cations in the United States, is 18 grams per day for an average person without any associated conditions. This is two tablespoons, and given that it is already in many foods, you need to be prudent with its use. If you want to include it in your diet, “golden milk” can be a good option at night before you go to sleep. Using black pepper in its preparation is recom- mended, as curcumin is enhanced by •piperine, a component of pepper, which allows for better nutrient absorption 52
GOLDEN MILK ( )CON TU MUNDO Kcal: 86 / Fats: 8 g / Carbohydrates: 1 g 53 INGREDIENTS: 1/4 cup Turmeric powder 1/2 teaspoon Ground pepper 1/2 cup Water You can add cinnamon, ginger, nutmeg, or star anise to improve the taste. INSTRUCTIONS: - Add all the ingredients to a pot and stir to mix them completely. - Heat on medium heat and stir constantly until you get a thick paste. - Let the mixture cool and pour it into a glass container to refrigerate it. This is the base to prepare golden milk. - Separately, in a cup of coconut or almond milk, add ¼ tablespoon of turmeric paste, and honey or stevia to sweeten. - Heat the mixture, and with the help of the blender or mixer, process the mixture to make it foamier. - Serve and enjoy. CONSUMING GINGER Another food of Asian origin, which little by little has started to find its place in Colombian cuisine, is ginger. This root’s spicy smell and flavor is ideal for comple- menting your dishes. Yaneth Bedoya, nutritionist, explains that it contains vitamin C and minerals such as cal- cium, magnesium, phosphorus, and potas- sium, and it provides essential amino acids for the body. Also, this spice is said to have anti-inflammatory properties and benefits for the immune and respiratory systems. There may be various presentations of gin- ger at the supermarket, but consuming it when it is fresh and natural is recom- mended. Also, the Mayo Clinic recognizes it as a diuretic, useful in controlling nausea for those who are prone to dizziness. You can peel the skin with a spoon.
( )CON TU MUNDO ¡DR. FÉLIX ESTÁ EVOLUCIONANDO PARA TI CON NUEVOS BENEFICIOS! Accede desde tu App Coomeva MP u Oficina Virtual a todos los servicios de tu centro médico virtual ¡sin salir de casa! Consulta con médico general 1 Cómo acceder a la Asistencia Médica Virtual Asistencia Busca el ícono Dr. Félix en tu App Médica Virtual u Oficina Virtual. Atención con médico general 2 Elige la opción: Asistencia Médica Virtual. por medio de chat o video-llamada. 3 Ingresa tu número de cédula y datos solicitados. Horario: Lunes a domingo 7:00 a.m. a 7:00 p.m. 4 El médico iniciará tu proceso de atención vía chat y de ser necesario te programará la Tele video-consulta médica. orientación Médico en línea 24/7. Chat en línea Consulta temas relacionados con medicina y salud en general. Somos mucho más que 54 planes de salud.
CON TU CUERPO ( ))WITH YOUR BODY KEEP PHYSICALLY ACTIVE AT HOME WITH SIMPLE TASKS AND WITHOUT MANY ADDITIONAL ITEMS. PLAY MUSIC AND DANCE! Dusting old LPs or CDs and dancing allows you to activate your whole body, including muscles and joints, and helps you relax. CONSCIOUS TASKS The vacuum cleaner can be replaced with the broom, the dishwasher with hand scrubbing; clean the bathroom tiles to strengthen your arms. DO NOT FORGET TO STRETCH Flex the trunk forward by bringing your head closer to your legs and bring your arms closer from behind. It is a great active pause. 1 Kg DUMBBELLS ARE EQUAL TO A PACK OF CHICKPEAS OR A BOTTLE OF A LITER OF WATER. 55
WITH YOUR BODY ( )nutrition AN EXCUSE TO DRINK MORE WATER Infusions, juices, tea, and in general, liquids are allies to maintain your body healthy. In addition to hydrating, they provide antioxidants, vitamins and minerals that help you look and feel good. ADVISORS The skin is considered the largest eight glasses of water a day, because the EILEEN ZULUAGA, nutritionist, organ of the human body and amount varies from person to person,“ Specialist in Sports Accompaniment water is one of its main compo- she explains, indicating that soups, juices, nents. Hence, adequate hydration dur- infusions, teas and everything that MARGARITA MARÍA ing the day and the intake of fruits and involves increasing fluid consumption VELÁSQUEZ, dermatologist vegetables are reflected in our physical helps hydrate our bodies. appearance and also in our health. As a rule, it would be ideal to consume Margarita María Velásquez, dermatolo- an average of five glasses of liquid, what- gist and head of the dermatology section of ever it is, per day. This may vary if you are the Faculty of Medicine of the University a sports person and need to make up for of Antioquia, explains that water consump- what your body loses from sweating, or if tion is key to maintaining overall health you are in a place with warm weather. and, consequently, a good appearance. Of course, when the objective is to The expert clarifies that everybody stay healthy, the idea is that this option needs an intake of fluids during the day to is not the vehicle to consume more maintain adequate hydration. This recom- added sugar; on the contrary, it should mendation is only excepted for those with be an opportunity to include more fruits heart or kidney problems, who, specifi- and vegetables in the diet, take advan- cally, have had their intake limited by tage of its properties and continue con- medical order. tributing through them to a more bal- anced and healthy routine. And although there is much specula- tion about amounts in daily water con- To vary the consumption of water, sumption, Eileen Zuluaga, nutritionist here are three types of drinks and some and Specialist in Sports Accompaniment, tips on their preparation, to take advan- points out that there is no general meas- tage of the benefits of the liquid, fruits ure for all people. •and vegetables and make them sources of “Now we are no longer talking about health and well-being 56
( )WITH YOUR BODY OPTION 1 DIURETIC HIBISCUS FLOWER SODA DRINK Cal: 30 / Proteins: 0.1 g / Carbohydrates: 0.4 g The hibiscus flower contains vitamin C and INGREDIENTS: antioxidants. 4 Hibiscus flowers 1/2 Ginger root 200 Carbonated water or water INSTRUCTION: - Wash all the ingredients very well - Put the ginger in an extractor or blender, add the water (mineral or carbonated, depending on the choice), and the hibiscus flowers. - Let it stand a few minutes and consume. Ginger acts as an anti- inflammatory. 57
( )CON TU CUERPO 400 g Recognized for being a OF FRUITS AND source of vitamin C, VEGETABLES A DAY, IS THE RECOMMENDATION but also contains OF THE WHO. YOU CAN phosphorous and INCLUDE THEM IN potassium. DRINKS. The carrot is a source of OPTION 2 carotenoids and vitamin A. ORANGE AND RICH IN CARROT SMOOTHIE VITAMIN C Cal: 102 / Carbohydrates: 25 g INGREDIENTS: 2 oranges without peel 1 grated carrot 200 ml water INSTRUCTION: Add the ingredients to the blender, beat and serve without straining, this way you can take advantage of the fiber of both ingredients. 58
( )CON TU CUERPO OPTION 3 Red berries are rich in beta-carotenes and RED BERRIES INFUSION antioxidants. Cal: between 30 and 50, depending on the quantity and variety of fruits INGREDIENTS: INSTRUCTION: Dehydrated or fresh red fruits to taste. - Boil a cup of water and add red berries You can include blueberries, cherries, as desired. The portion should be accor- strawberries, blackberries, plums. ding to the flavor that is desired. The more 237 ml Water fruits, the more intense the flavor. Add fresh mint to taste - Add two mint leaves to enhance the fla- vors. - Cover the cup and let it rest for 7 to 10 minutes. - Consume. Peppermint is digestive. It leaves a fresh taste on the palate. 59
( )WITH YOUR BODY VITAMIN D IN BALANCE Learn how to obtain it and ensure appropriate levels in the body. 60
( )WITH YOUR BODY harmony in health ADVISORS 600 ERIC HERNÁNDEZ, endocrinologist, Practitioner at Coomeva Private Healthcare IU (INTERNATIONAL UNIT) MG, JUAN DAVID GÓMEZ C., endocrinologist. IS THE DAILY VITAMIN D REQUI- RED FOR ADULTS BETWEEN 19 Vitamin D is an essential part of the AND 70 YEARS OF AGE, ACCOR- physiology and articulation of mul- tiple functions of the body, espe- DING TO THE US NATIONAL cially those related to the absorption of cal- INSTITUTES OF cium and phosphorus, for the mainte- HEALTH. nance of the musculoskeletal system. more advanced, the lower the ability to Insufficiency or deficiency of vitamin produce vitamin D. Among the environ- D is a nutritional disorder that affects a mental factors, these include cloudiness large percentage of people. According to and the shortening of days in countries a study by Endocare laboratories, about with seasons. Likewise, their impact is 76% of adult women have vitamin D associated to factors such as menopause. insufficiency or deficiency. A level of vita- Vitamin D can be obtained from sun min D between 30 and 100 nanograms exposure, it is also present in vitamin per milliliter is considered optimal, above supplements and in some foods such as 20 and below 30 is equivalent to an insuf- salmon, sardines, and onions, although ficiency and less than 20 to a deficiency. in smaller amounts. When vitamin D levels are below 10, they Experts recommend sunbathing in the are generally associated with diseases such morning or afternoon, gradually, starting as rickets or osteomalacia. In turn, levels twice a week for at least 20 minutes, and above 100 are usually associated with exposing those parts of the body that are excessive supplementation. not always exposed, like the legs, back and abdomen. Direct sun exposure is not THE SUN IS THE KEY necessary, so exposing yourself to sun- All people require sun exposure to get light in the window, for example, could vitamin D, however there are some factors maintain adequate levels of vitamin D. that influence their levels. Some factors Before seeking vitamin D supplements, it are physical and others are environ- is necessary to do tests in people who mental. For example, people with lighter colors of skin are more sensitive to injury from overexposure to the sun, while darker skins are more resistant. Age is also a factor to take into account, since the 61
WITH YOUR BODY ( )harmony in health have chronic kidney failure, rickets, frac- THE POWER tures, osteoporosis, kidney disease, obe- IN THE FOOD sity, or have suffered bulimia, tuberculo- sis, fibromyalgia. Tests are also necessary Internist and endocrinologist, Juan David Gómez for those who have been exposed to radia- Corrales, explains that the discovery of the power tion or who have problems to absorb this of vitamins occurred after it was observed that vitamin. Women who are breastfeeding people who fell ill on long boat trips recovered by or who are already in menopause may consuming fruits or certain foods. “After that, they started giving them names. There is vitamin A, •have different needs as after these stages then B, C, D, in alphabetical order. Later, they realized that some of them were not only vitamins their requirements increase but vitamin complexes, that is why there are vita- mins B1, B6, B12, which are responsible for produc- (Exposure to the sun in areas ing enzymatic functions so that the cell works that do not usually receive it should be well,“ he explains. A person can maintain appro- done without sunscreen. According to priate vitamin levels with the daily consumption of the Harvard School of Public Health, its fruits and vegetables of all colors, in addition to application reduces up to 90% the proteins such as meats and some grains. absorption of vitamin D. 62
( )WITH YOUR BODY 63
WITH YOUR BODY ( )for her LEARN HOW TO STRENGTHEN THE PELVIC FLOOR Taking care of this set of muscles and ligaments is key to avoiding urinary incontinence, among other matters. ADVISORS JAIME RUIZ COLLAZOS, gynecologist ESTEBAN GÓMEZ CORREA, urologist The pelvic floor is the set of muscles, support tissues caused by age (after age 60 ligaments and tissues located at the or 70), loss of collagen (loss of pelvic bottom of the pelvis. Its function is floor tension), surgeries such as hysterec- to support the organs located in this area: tomy (removal of the uterus), hereditary the bladder, the urethra, and the rectum. factors, and resisting or forcing the urge In women, it also supports the uterus and to go to the bathroom. vagina, and in men, the prostate. Pelvic floor problems and their symp- Its structure helps these organs to toms also affect women’s quality of life maintain their place and function prop- on a personal, family, social and sexual erly to facilitate delivery and good deposi- level. These cause vaginal dryness, invol- tion and output of fluids. However, these untary output of urine or fecal matter, tasks cannot always be accomplished, as pelvic pain, constipation, vaginal relaxa- the ligaments stretch, weaken and stop tion syndrome, and pain or lack of pleas- holding the uterus, which slides into the ure during sex. vagina causing genital prolapse. Gynecologist Jaime Ruiz Collazos Esteban Gómez Correa, urologist, explains that this happens for several rea- emphasizes these problems may vary sons: pregnancy (due to the weight of the depending on the severity of pelvic floor uterus), vaginal delivery, constipation, disorders. For example, there are women obesity, chronic cough, and excessive who present these problems, but do not physical exertion (because it increases recognize them because they have lost abdominal pressure towards the pelvis). their sensitivity. In these cases, muscles Other factors include the deterioration of can be strengthened through treatments, such as Kegel exercises, physiotherapy, the 64
( )WITH YOUR BODY use of intravaginal weights, known as Ben KEGEL EXERCISES Wa balls or Chinese balls, and biofeed- back, which consists of the placement of American gynecologist Arnold Kegel created a series of exercises in the special electrodes within the vagina or 1940s to correct his patients’ urinary incontinence after childbirth. Later, around the perineum, which transmit these became a way to strengthen the pelvic floor for both men and women. low-intensity modulated electrical signals, to stimulate, contract and strengthen the 1 They consist of contracting your 2 Tighten your muscles for ten pelvic floor muscles. pelvic floor muscles and hold to the seconds and release. Do 20 maximum with proper breathing: repetitions, three or four Gómez Correa highlights the impor- inhale and exhale for a minute or series, three times a day. tance of consulting for routine checkups two, rest for a minute and repeat. After each repetition relax and early detections. Ruiz Collazos adds Do it three times a day. for a minute. that, if the condition is advanced, there are treatments such as surgery, or the It is important to perform them in a comfortable position (sitting or lying placement of a mesh when the prolapse down). It is not recommended to do these exercises during urination. of pelvic organs is severe. As a form of prevention, specialists recommend a good diet, no smoking, adequate fluid and fiber intake, not holding or forcing the urge to go to the bathroom, guided exercise and avoid physical exertion. He clarifies that during pregnancy and post- •partum women should work on strength- ening their pelvic floor 65
( )WITH YOUR BODY SPORTS ROUTINE AT HOME 1 2 With discipline, few elements, and FOR ALWAYS willingness it is JOINTS WARM UP possible to stay in shape and move ► Head: move up and down ► Activate calves and your body. (as nodding) and side to side lower body: make 20 (as if denying). 5 repetitions squats. ADVISOR CARLOS LÓPEZ at a time. Physical trainer ► Activate pectoral and ► Shoulder: 10 circles shoulders: move your It is not necessary to make a large invest- forwards and 10 backwards. arms to the front and ment to exercise, either in time or Then push them 10 times up back, 20 times. Then take money. Physical trainer, Carlos Lopez and 10 times down. them up. Clench your shares an exercise routine that can be done fists, touch your chest, at any age, as long as there is no prior car- ► Arms: outstretched and and extend your arms. make 10 circles forwards •diovascular condition or a joint problem and 10 backwards. IF YOU HAVE THEM, ► Hands: clench your fist and YOU CAN USE THEM make circles on both sides. 10 repetitions per hand. ► Mat ► Resistance bands (thera band) ► Waist and hip: separate ► Ab wheel your feet to the width of the shoulders, semi-flex the knees and move the torso from one side to the other. ► Ankles: make circles with the ankles, 10 outwards and 10 inwards. 66
( )WITH YOUR BODY infography 6 STRETCHING 3 4 ► Stand and join your legs to try AEROBIC BODY WEIGHT to touch the tip of your toes JUMPS with your hands. ► Elastic arm bands: step on the ► Jumping jacks: jump and fall middle of the band and grab the ► Sit and extend your legs to with legs and hands open. Jump ends with your hands. Keep your touch the tips of your feet for again and fall with legs and back straight as you propel your arms 30 seconds. hands closed. Repeat 30 times. upwards. 30 repetitions in 3 series. ► Open your legs and take your ► Skipping: with one foot resting ► Push-ups: lie upside down, hands on arms to the front to try to on the ground, raise the opposite the side and legs outstretched. Extend touch the floor. foot and bring the opposite hand arms and legs to lift the body. Do 3 to the front. Swap with the other series, 20 repetitions. Depending on ► Extend your arms upwards, foot and the opposite hand. your physical condition. intertwine your fingers and Repeat 20 times. ► Squats: Flex your knees and gently 5stretch as much as possible. descend with your heels on the floor and your hip back. 3 sets CARDIO of 20 repetitions. ► Fists in the air: throw fists out in front of you for several minutes, keeping your abdomen tight and your knees semi-flexed. ► Burpees: bend to squat position, place your hands on the floor in front of you, throw your feet back, then make a frog jump, stand up and jump. To start 4 series of 10 repetitions are suggested. Increase repetitions to the extent of your physical capacity. 67
WITH YOUR BODY ( )go natural BRINGING IT TO THE BODY RECHARGE DEFENSES The aforementioned beverages contribute The following foods are important to papaya, kiwi, granadilla, and broccoli. to nutrition and improve anxiety. In addi- maintain the balance of the immune sys- tion, “prefer whole foods, fruits and vege- tem and to help the body fight viruses ► With vitamin B6: whole grains, plan- tables, they give a sense of fullness,“ says and resolve the inflammatory response: tain, potato, and avocado. the nutritionist. ► High in iron, selenium, zinc, and ► With folic acid: vegetables with dark Whole grains such as brown rice, corn, copper: red and white meats, fish, green leaves, red meats, walnuts, white oats, and barley are good sources of carbo- nuts, seeds, dairy, eggs, and leg- hydrates. This is also true for others like umes. beans, and chickpeas. banana, potato, cassava and arracacia. ► With probiotics: yogurt, kumis, and Fruits are rich in vitamins, minerals, and sauerkraut (fermented cabbage). ► With vitamins A, D and E: yellow, enzymes. But they contain fructose, which ► Rich in vitamin C: tangerine, orange, orange, red and green fruits, and vege- is also a carbohydrate. They can be included in breakfasts and snacks, for example. tables. Egg yolk, cow butter, avocado, Proteins include meats of all kinds, sunflower seeds, pure olive oils, soy- dairy and eggs. For vegans, nuts, legumes, and pulses are suitable foods. It is also beans, and corn. important to consume fats considered healthy: avocado, olive oil, coconut oil, and fish that contain omega 3. Finally, vegeta- bles “are a source of vitamins and minerals and they are regulatory foods. They should be consumed with the three main meals,“ •concludes nutritionist dietitian ( Proper hydration must be taken into account for greater well-being. It is recommended to drink 1,500 to 2,000 ml of water per day, depending on the physical conditions and activities that are carried out. 70
WITH YOUR BODY ( )go natural EATING WITHOUT ANXIETY Emotions can lead a person to overeating, especially when spending so much time at home. Recognizing feelings and following a plan are alternatives to this problem. ADVISOR It is common to feel like you are overeat- SANDRA ALFARO, dietitian nutritionist, ing when you are at home. It may hap- practitioner at Coomeva Private Healthcare pen because you have the possibility to open the refrigerator every 10 minutes and visit the pantry constantly. Therefore, it is important that you identify if you are eat- ing because you are hungry or if you are eating because you feel anxious. If you think the latter is happening to you, you may ask yourself: do I really need to eat? Is it time to eat or is it the manifes- tation of my emotions that leads me to do it? This is the recommendation of dietitian nutritionist Sandra Alfaro, to seek con- scious nutrition, even when staying at home. One thing that helps you recognize that impulse is to notice that you are eat- ing without respecting the schedules. Taking a moment and a deep breath you can also notice when there is not physio- logical need for food. “If we do not con- 68
trol anxiety, we can face overweight and ( )WITH YOUR BODY obesity, which are usually accompanied by a diagnosis of fatty liver and this leads to 69 metabolic syndrome. Besides, if we can- not manage that anxiety, every day the problem will become more noticeable and this is a risk to physical and emotional health,“ says the nutritionist. PROGRAMMING IS THE KEY The specialist suggests creating an eating plan, taking into account individual habits, that can be adjusted to three or six meal times a day, every three hours, with the nutrients and amounts that each body requires. It is a plus to schedule in the rou- tine a space for exercise and a space dedi- cated to leisure. Also, it is advisable to con- sult with your nutritionist first to find out how many calories you need and how to dis- tribute them in a balanced way. If you experience a moment when your emotions lead you to eat, “you can go listen to relaxing music or do something you enjoy, like painting, embroidery, or doing physical activity. You can try to solve the emotion: whether it is anger, fear, sadness. Think of the real answers and breathe slowly. This helps us to be self-aware and to understand that food is not the solution. This way we can transform this behavior that makes eat out of anxiety,“ explains Sandra Alfaro. If you are actually hungry, hopefully con- sumption is within the scheduled schedules for food intake. In one last case, Alfaro sug- gests resorting to drinking tea or an infu- sion of chamomile, cinnamon, mint, gin- ger. You can add chopped fruits, such as guava, cape gooseberries, or apple.
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WITH YOUR BODY ( )sets Anxiety is best managed by focusing on ACTIVATE 30 % living fully in the present, SEROTONIN and focusing more on the TO 40% OF THE WORLD now and less on the future, POPULATION HAS SUFFERED FROM AN which is uncertain. Serotonin is a neurotransmitter, a ANXIETY DISORDER IN chemical produced by the brain that THEIR LIVES. is responsible for regulating the mood of each individual. It enhances the will, tranquility, capacity for FUACNCE ETRHTEAIN enjoyment and feeling of well-being. Likewise, it intervenes in functions such as sleep, appetite and diges- tion, memory, and sexual desire. According to the portal Medical News Today, low levels of serotonin have been linked to depression. GOOD HABITS In order to promote an adequate production and distribution of serotonin in the body, and thus contribute to controlling anxiety, it is essential to lead a healthy life- HAVE A SUPPORT 2 style. Exercising regularly, having NETWORK quality rest, avoiding the consump- tion of psychoactive substances, It is normal to feel anxiety as a con- maintaining a balanced diet, engag- ing socialization and meditation sequence of a real stressful situa- MEN FOR EVERY 3 activities are some of the recom- tion. But when the worry is over- WOMEN IN THE mended measures. whelming, anxiety can become a disorder, which affects sleep, appe- WORLD HAVE ANXI- tite and facilitates rumination of ETY OR SOME TYPE thought, that is, when it is difficult OF DEPRESSION. to think about another matter. In these cases, it is essential to seek the support of loved ones and con- ADVISORS sult a specialist to determine a FARID NUMA RODRÍGUEZ, MEDICAL PSYCHIATRIST, MASTER IN MEDICINE AND SLEEP PHYSIOLOGY; timely and appropriate treatment. DIANA ORTIZ CARMONA, MEDICAL PSYCHIATRIST, SPECIALIST IN LIAISON PSYCHIATRY 72
( )WITH YOUR BODY SABER QUE DiarRiaepnotar Hospitalización CUIDAMOS LO QUE AMAS ES SENTIRTE EN BUENA COMPAÑÍA Protege tu ingreso en caso de una hospitalización con esta cobertura exclusiva para usuarios del Programa Oro Plus. • Hasta 122.000* pesos, a partir del 3er día de hospitalización hasta máximo 45 días • Si eres asociado a Coomeva Cooperativa, tienes un tope de hasta 60 días. Para solicitar el servicio contáctanos a través de: Línea Nacional Whatsapp 01 8000 931 666 315 458 3654 Somos mucho más 73 que planes de salud *Aplican condiciones contractuales del Programa Oro Plus
WITH YOUR BODY ( )games CRUCIGRAMA SUDOKU AB C DE FGH I J KL Nivel fácil 1: Nivel medio 2 3 4 5 6 7 8 9 10 :11 12 13 HORIZONTALES VERTICALES SOLUCIONES 1. Es el conjunto de músculos, A. Es una expresión facial, que demuestra Horizontales ligamentos y tejidos ubicados en alegría, en la que los dientes juegan un Suelo pélvico-Ontario-Ni-An-Piel-Roano-Ocal- a parte inferior de la pelvis. papel fundamental. Hueso contiguo al Insomnio-At-Memoria-Aéreo-Leva-Cúrcuma- cúbito con el cual forma el antebrazo. Oir-Ro-LP-Amabilidad-Vitamina D- Iva-Ona-Am- 2. Provincia canadiense. Oil-Son-Rama 3. Conjunción negativa. Prefijo negativo. B. Consolidación de los labios de una heri- Verticales da. Repetición del sonido. Seis romanos. Sonrisa-Radio-Unión-Eco-VI-Et-As-Ru-Aval-La- Es considerada el órgano más No-Er-Mi-Or-Om-Oc-Atos-Pia-NM-Urbano-Eon- extenso del cuerpo humano. C. Conjunción latina. El mejor. IE-Imán-OM-Allí-Vopo-Ol-Pinar-Icáreo-Dama- 4. Caballo de pelo mezclado. Eucalipto. Rutenio. Garantía. Creatividad-Ll-Aar-Va 5. Problema persistente para dormir o conciliar el sueño. Antiguo Testamento. D. Artículo. Negación. Terminación 6. Es la capacidad que tiene el cerebro para verbal. Posesivo. retener información y recuperarla voluntariamente. E. Conjunción del inglés. El amén sánscrito. 7. De aire. Partida de las Lengua provenzal. Montaña de Grecia. embarcaciones del puerto. 8. Especia amarilla, reconocida por sus F. Beata. Consonantes. De la ciudad. propiedades antiinflamatorias. Escuchar. G. Ángel. Instituto Educativo. 9. Sílaba que arrulla. Disco de larga duración. 10. Comportamiento que conecta con los Barra de metal que atrae. demás y ayuda a construir relaciones y H. Organización Médica. En ese sitio. entornos más saludables. I. Antiguo policía alemán. Sufijo alcohólico. 11. Esa importante en la absorción del calcio y el fósforo, para el mantenimiento del Terreno poblado de pinos. sistema osteomuscular. J. Relativo a Ícaro. Reina del ajedrez. 12. Impuesto. Fueguino. Temprano. K. Es importante para mantener y 13. Francés antiguo. Ritmo cubano. Especialidad de una ciencia. evitar la monotonía en las relaciones, sobre todo a distancia. 74 L. Mellizas. Río de Suiza. Asiste a la cita. Nivel medio Nivel fácil
4 )WITH YOU THE NUMBER OF TIMES WHEN WORKING TELEWORKERS IN FROM HOME, FIND COLOMBIA MULTIPLIED THE RIGHT FROM 2012 TO 2018, CONDITIONS INDICATES MINTIC. THAT GIVE YOU WELL-BEING AND ENABLE YOU TO FOCUS ON YOUR ACTIVITIES. ORGANIZE YOUR SPACE Try to have good lighting and ventilation. Find a comfortable chair and desk, and position your screen and keyboard well. SET SCHEDULES And of course, stick to them. Separate work from personal time. Prioritize your tasks and remember to take active breaks. MAKE TIME FOR LEISURE Not all your activities at home have to be related to work. Share with your loved ones, read, enjoy a series or movie.
( )CORPORATE WE ARE MUCH MORE THAN HEALTH PLANS At Coomeva Private Healthcare, we want to provide you with quality services, with the accompaniment you and your family need. 76
( )CORPORATE Institutional If they ask you, what is welfare? what who work in prestigious medical centers, comes to your mind when you hear that clinics, and laboratories of the country. word? Surely many matters come to In addition to the above, we have com- your mind, time with your family, sharing prehensive programs such as Oro Plus with your friends, feeling fulfilled, being with coverages, assistance abroad, con- healthy. The general definition of well- sultations with specialists outside the being indicates it is the presence of “things directory, daily allowance in case of hos- necessary to live well.” But more than a set pitalization, unemployment insurance, of issues and things, it is a state where the among many more benefits. We also most important thing is to feel good. have the Plata Joven program for those looking for quality, but who require dif- To this extent, health is a fundamen- ferent rates; other programs include tal part of well-being, as it is the princi- Tradicional Especial and Programa ple to effectively feel good physically and Asociado, for members of the mentally. That is why our purpose is Cooperativa Coomeva. We also offer well-being. With our services, we pro- Dental Elite services with comprehen- vide company and health solutions, in a sive dental coverage and Coomeva comprehensive manner. And in addi- Medical Emergency (CME), for emer- tion, we focus on prevention, promoting gency and urgency care at home, or the quality of life of our users. wherever you need it. This is how our flagship program Accessing a comprehensive health Cuidarte es Quererte evolves. We want service facilitates the adoption of you to know that we are much more than healthy lifestyles. “A portfolio like the health plans, we are the ally for your well- one Coomeva Private Healthcare offers being and that of those you love the most. promotes self-care with tips for healthy Our commitment to your peace of mind eating, physical activity, sexuality, and continues and our goal is to encourage rest. It is available not only when you are healthy lifestyles for our users. •sick, but it also proposes a better quality As Coomeva Private Healthcare, we are pioneers in the country with the type of life”, concludes Montes Martínez of services we offer: “We are a company with 46 years in the sector, knowledge- (We have a network able of the needs of the market and sup- of 6,000 health ported by an organization of tradition and prestige as is the Cooperativa professionals, from different Coomeva”, says Marco Montes Martínez, General Manager of Coomeva branches and specialties. Private Healthcare. And we achieve all this by having a wide network of health professionals, from various branches and specialties, 77
( )CORPORATE institucional OTHEFROHUTOE PE Coomeva Private Healthcare accompanied the health personnel, who carried out invaluable work daily. To support medical personnel in (Coomeva Private Healthcare the emergency due to Covid-19, reaffirms its commitment to the different interest Coomeva Private Healthcare groups and the health system in the country. established the Route of Hope in seve- ral cities of the country, from April 17 to May 11, 2020. A bus dedicated to their transport between homes and work sites, respectively. In this way, doctors, nurses, physiotherapists, respiratory thera- pists and other professionals in the sector, who continuously work for the well-being of the community and are our main allies in the provision of health services to our users, had safe transportation with all the neces- sary protection protocols, without the risk factors they may have when using public transport. It is also a comfortable space for rest during the commute. With this, Coomeva Private Healthcare reaffirms its commitment to providers and our wide network of doctors and specia- lists, to whom we thank for their •great work during this contingency 78
( )CORPORATE directory WE PUT OUR MEDICAL NETWORK IN YOUR HANDS Learn the updates and new specialists of the Southwestern region. INFORMATION UPDATE Anesthesiology pain medicine Internal medicine SOUTHWESTERN REGION Luis Fernando Román Echavarría Samuel Alberto Cárdenas López CALI Address: cra 46 # 9 C - 85, office 604 Address: cra 38 A # 5 A - 100, Centro Telephone numbers: Médico Imbanaco, tower B, office 303 Gastroenterology 3480357 - 3107466972 Telephone numbers: 3851000 - 5186000 Dr. Julio Hooker Digest Center S.A.S. Address: cra 46 # 9 C - 85, Home medical consultation Orthopaedics and Traumatology Offices 405 - 406 Wound Clinic Alberto José Durán Buitrago Telephone numbers: Address: cra 38 # 5 E - 17 Address: calle 5 # 38 - 48 5510608 - 3159255455 Telephone numbers: Telephone numbers: Paediatrics 3167930105 - 3504227438 5548410 - 4853232 ext. 208 María Patricia Rincón Escobar Address: cra 38 A # 5 A -100, Centro Pain and palliative care Diego Alejandro Dávalos Herrera Médico Imbanaco, tower A, office 801 Clínica Amiga (Comfamiliar Andi) Address: calle 6 # 42 - 38, office 3 Telephone numbers: 5186000 Address: cra 23 # 26 B - 46 Telephone number: 325536657 ext. 11801 - 3154192842 Telephone number: 3340000 Jaime Castro Plaza Rheumatology Gastroenterology Address: calle 23 B Norte # 3 N - 57 Carlos Enrique Toro Gutiérrez Diego Alberto Bonilla Gutiérrez Telephone number: 3155520528 Address: cra 37 A # 5B 5 - 96, Address: calle 5 B 3 # 38 - 44, office 209 Paediatrics barrio Eucarístico Telephone numbers: Hernán Porras Giraldo Telephone numbers: 323370305 - 3185560756 Address: cra 38 A # 5 A - 100, Centro 3877160 - 5185252 ext. 1127 Médico Imbanaco, torre B, office 406 Biological medicine and Telephone number: 5186000 ext. 12406 NEW PRACTITIONERS alternative therapies Psychology CALI Salud Activa Medicina Antihomotóxica Mónica Patricia Quira Mosquera Address: cra. 100 # 5 - 169, Unicentro, Address: calle 6 # 38 - 51 Anesthesiology ed. Oasis, office 606B-C Telephone numbers: Camilo Cruz Arciniegas Telephone numbers: 3040010 - 3188060296 Address: av. 4 Norte # 14 N - 38, 4860060 - 3104336767 office 304 Telephone number: 6675252 Family medicine Urology Carmen Tatiana Vélez Mosquera Diego Felipe García Lozano Address: cra 43 # 5 A - 82 Address: av. 2 C Norte # 24 N -1 20 Telephone numbers: 3166196693 Telephones: 326689679 - 3155730675 80
( )CORPORATE TU SONRISAMÁS BENEFICIOS PARA Asesoría Odontológica Telefónica Por ser usuario del Programa Dental Elite, cuentas con un odontólogo que te orientará sobre tus tratamientos, aclarará tus dudas en temas de odontología y te orientará si tienes una urgencia odontológica. HORARIO DE ATENCIÓN Lunes a viernes de 8:00 am a 12:00 m y de 2:00 pm a 6:00 pm Cali 489 0073 Medellín 604 4507 Tuluá 235 9843 Barranquilla 385 3165 Bucaramanga 697 3350 Valledupar 588 5699 Bogotá 743 5485 Cartagena 693 9853 Pereira 340 2635 Opción 5 LÍNEA NACIONAL 317 636 2195 018000 931666 Opción 5 Escríbenos a: 79 [email protected]
JAMUNDÍ ( )CORPORATE Physical therapy Yuranny Larrahondo Moreno (Remember that you have Address: calle 15 # 10 - 30 more than 1,191 professionals and Telephone numbers: 229 health care institutions in the 322888755 – 3186903888 Southwestern region. PALMIRA Gineco-obstetrics, internal medicine, IN THE SOUTHWEST REGION, and urology clinics and medical centers WE HAVE A MEDICAL NETWORK Preversalud Palmira IPS IN THE FOLLOWING CITIES: Address: cra 31 # 31 - 23 Telephone numbers: • Andalucía • Palmira 2869096 - 3187222444 • Buenaventura • Pasto TULUÁ • Buga • Popayán General medicine • Bugalagrande • Pradera Francisco José Yanza Muñoz • Cali • Roldanillo Address: cra 35 # 24 - 56 • Candelaria • Santander Telephone numbers: • El Cerrito 3174349707 - 322262000 • Florida de Quilichao • Ginebra • Tuluá • Ipiales • Tumaco • Jamundí • Yumbo • Zarzal Download our APP: Coomeva MP To view the full Coomeva Private Healthcare’s medical directory visit: oficinavirtualmp.coo- meva.com.co/DirectorioMovil-Web or scan this QR code with your mobile device. 81
( )CORPORATE institutional CONNECTED WELL-BEITNO YOGUR Our channels are available for your well-being and that of your family, and to make your procedures easier. From your home, through our WhatsApp line 315 458 6354, you can notify payments, administrative procedures, medical authorizations and make coronavirus consultations with our specialists. In addition, you can find all the information about our programs and methods of payment on our website www.medicaprepagada.coomeva.com.co. There, Sara, our virtual assistant, can solve your concerns. Likewise, in our APP, Coomeva MP, you can connect with your well-being, schedule medical appoint- ments, consult our directory of practitio- ners and ask your questions to Dr. Felix. And if you want to be up to date on prevention and lifestyle issues for you and your family, such as diet, exercise, healthy routines and mental well-being, do not forget to visit www.revista.coome- va.com.co and follow our social networks: coomevampoficial CoomevaMPOficial Revista Salud COOMEVA 82
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