Revista Salud Coomeva - English

ISSN 1692 - 5556 Abril - Mayo 2017 - Edición 134 www.revistasaludcoomeva.co USING ART TO HEAL 1



ISSN 1692 - 5556 Octubre - Noviembre - Edición 149 ARTE PARA MENTAL HEALTH AT SANAR WORK AND IN LIFE www.revistasaludcoomeva.co Physical and mental health are clo- pes for negative stress. With this pers- sely related to our well-being and pective, we subscribe to the guidelines Issue 149 our perception of peace and per- of the World Health Organization and October - November 2019 sonal tranquility. This notion becomes the World Federation for Mental more relevant when it comes to the Health, which designates October 10 as Magazine Founder demands of modern life when, at times, a special day for reflecting on mental The late Gilberto Lotero Muñoz you have to spend long hours at work or health at work. This is an opportunity to travel often, preventing you from main- create mechanisms for dialogue on this Board of Directors taining proper eating or sleeping habits. subject and to create friendly spaces José Vicente Torres Osorio This is why at Coomeva Private that value diversity and inclusion, and Healthcare, we promote balance as a for promoting health and wellness poli- Executive Chair of Grupo positive option as part of our initiative cies. Activating compassion in difficult Empresarial Cooperativo Coomeva Cuidarte es Quererte. Balance is what situations and being willing to listen Alfredo Arana Velasco fosters a lifestyle that integrates emotio- without judging, as well as seeking pro- nal support through quality connections fessional help when necessary, are part General Manager with family and friends. It also leads to of the positive actions and commitment of the Coomeva Healthcare Sector the healthy practice of sports, artistic or that we all must make to achieve healthy Gilberto Quinche Toro nature-related habits that serve as esca- •work environments General Manager of Private Healthcare Editorial and graphic management, Macroeditora ECestudio. Journalists Advertising Gilberto Quinche Toro (E) Content Agency Laura Jaramillo Arango El Colombiano prepress and printing Paula Andrea Montoya T. Ángel Orrego Arenas Cali: Marisol Monsalve Camilo Ernesto Diusabá Perdomo El Colombiano Natalia Ospina Vélez 310 544 2354 Department Manager of Tel.: (4) 331 5252 Editor Lina Marcela Velásquez [email protected] Healthcare Sector Marketing [email protected] Natalia Estefania Botero C. Liliana Klinkert Bogotá: Yulieth Acosta Galvis Graphic Editor Paola Cardona 315 479 7045 Sandra Yanira Ocampo Sarmiento Hugo A. Vásquez E. Medellín: Viviana Barrera National Manager of the Design Photography 310 411 6018 Human Resource Management Sebastián Zapata Muñoz ShutterStock [email protected] Healthcare Sector General Director of Revista Salud Coomeva Xiomara Iveth Campo Editorial Committee Pascual Estrada Garcés National Medical Director Blanca Inés Vélez National Director of Oral Health Diana Cristina Sánchez Ramírez National Customer Experience Director Bertha Varela Rojas National Director of Medical Audits Julián Villegas National Director of Health Risk Management Mabel Irina Calero Chief Brand Officer Martha Liliana Cifuentes National Coordinator of Provider Relationships Sandra Viviana Muñoz Rodríguez National Epidemiologist Contributions Marco Emilio Ocampo Ana María Correa Montaño Alexandra Arango Rojas Érika Ximena López Macías Juan Pablo Barba Castañeda Viviana Trujillo Jiménez Hugo Ricardo Campo Cardona Dyllan Camilo González El contenido de los artículos de la revista Salud Coomeva Medicina Prepagada S.A. está destinada a la ilustración y/o conocimiento general. En ningún caso deberá sustituir el asesoramiento o las indicaciones de un médico. El lector no podrá usar esa información para diagnosticar y/o realizar el análisis, diagnóstico o tratamiento de una enfermedad o problema de salud sin consultar a un médico certificado. Las ofertas de producto y servicio realizados en los avisos publicados en la revista Salud Coomeva Medicina Prepagada S.A. son responsabilidad exclusiva de los anunciantes . Así mismo, los contenidos de los artículos que describen servicios, porcedimientos o tratmientos que no estén incluidos en las coberturas que ofrece Coomeva Medicina Prepagada S.A. no obligan a la empresa a prestarlos a sus contratantes o a incluirlos dentro de cal- quiera de sus planes y servicios. Todos los derechos reservados. Prohibida la reproducción parcial o total bajo cualquier forma o sistema. © 2019

TABLE OF CONTENT October - November 2019 q SIGUE LA RUTA DE Cuidarte es quererte 7 31 53 73 ( ) ( ) ( ) ( )WITH YOUR BODY WITH YOUR WORLD WITH YOUR MIND CORPORATE 8 Little giants 32 For him 54 Harmony is health 74 Prevention Forming good habits Under the warmth of Color emotions Another look through sports a kangaroo father on life 12 Your generation 38 Couples 58 Grandparents 76 Institutions Say goodbye to When emotional Love is never Work environments overeating intimacy is built forgotten that support mental between two people health 16 For your smile 60 Keep in mind The obsession with 40 Go natural A matter of 80 Directory having very white Oily fish for your motivation Our medical network teeth cardiovascular health in the Caribean 18 Prevention 44 Nutrition 64 Infography 82 Institutional Six things you need Enriched and Harmony at home Connect with to know about nutritious your wellbeing blood thinners 48 Radiography 66 For the women 20 Trends Exercise and good Exercise for the mind That invaluable posture, the keys to health network of friends 24 Focus on The prostate 4

Fotoprotección para toda la Familia PROTECCI N Ó 360º OTZ 10 UVA/UVB Radiación Luz Visible Infrarroja Máxima protección Pieles grasas y con Pieles sensibles Textura tendencia ácne /Niños ultraligera NUEVAS TEXTURAS Modernos Rápida Toque S eco Filtros Solares absorción 3URWHJH OD SLHO D WHPSUDQD HGDG HYLWD \\ SURWHJH OD SLHO GH ORV HIHFWRV QRFLYRV GH OD radiación solar y el fotoenvejecimiento prematuro















SA WITH YOUR BODY YE ( )your generation Y GOODB TO OVEREATING Having a balanced diet requires making balanced and smart decisions. The key is to understand that all bodies have different needs.

SIX THINGS YOU NEED TO KNOW ABOUT BLOOD THINNERS With cardiovascular disease, , after surgery and even at different stages of life, this treatment can save lives. Take note! 1 2SITUATIONS IT IS FOR SPECIAL YES, THERE HIGHER INCIDENCE WITH AGE ARE RISKS It thins blood. This is the most commonly Blood thinners – a treatment that uses “The use of blood-thinning treatment may be known effect of these medications, as oral medications, or subcutaneous or necessary at any age; however, it is more indicated for the treatment of diseases intravenous injections – can increase common in people over age 18 and becomes such as venous thrombosis and pulmo- the risk of bleeding in the event of an increasingly common with age,” explains internal nary embolism, and in cases of arrhyth- accident, a trauma, a cut, or if an injury medicine physician Granda Carvajal. She adds mia, atrial fibrillation, cardiovascular occurs, increasing bleeding. However, that blood thinners are suggested for younger disease or in patients going through a if the patient is well-anticoagulated people in the event of an accident when there heart valve change. “While clotting is a with the right dose, there will be less is a risk of deep vein thrombosis; and they are way to protect the body from bleeding complications, preventing unwanted even recommended for pregnant women if out, blood thinners act upon the coagu- cardio and cerebrovascular events. there is a risk of thromboembolic disease. lation cascade and prevent thrombus Making sure the patient carries this This therapy is indicated for older adults, who from forming that can cause heart information with them is important in are more often receive prescriptions for it. In attacks,” states Paula Andrea Granda the event an accident occurs. If appli- these cases, it is important for the healthcare Carvajal, head of internal medicine at cable, family and caregivers should specialist or the treating medical team to conti- Pablo Tobón Uribe Hospital. also be aware of this. nuously monitor the patient.

ADVISOR Eating well is never about giving up food or saying no to cer- ALICIA CLEVES tain treats. Eating well is about choosing what you eat, when it is best to eat and how much to eat. What is recommended HUERGO for some is not necessarily recommended for others. According to Nutritionist and dietitian nutritionist and dietitian Alicia Cleves Huergo, the reason for this is that all bodies are different and the nutritional needs of a child are not the same as those of a teenager, adult or pregnant woman. Diets cannot be standardized. They should be chosen depen- ding on a person’s activities, sex, weight, stage of life they are at and state of health. In other words, there are many factors that should be taken into account in order to establish the right nutri- tion plan for someone,” our specialist states. WHAT SHOULD A DIET CONSIST OF? A little of everything, of course, but in moderation and by making good choices. Proteins, car- bohydrates, fats, fruits and vegetables are therefore essential to any nutrition plan. Leaving any of these foods out can cause health complications in the mid to long term. 1 PROTEINS 2 CARBOHYDRATES 3 FATS Proteins with a high biological value As nutritionist Cleves Huergo explains, Contrary to what many people think, include eggs, milk and meat. For carbohydrates are classified as simple and this type of nutrient is an important vegans and vegetarians, legumes are complex. Complex carbohydrates are part of your diet. Among its other an alternative. However, for those who absorbed slowly, they make you feel full benefits, it provides the energy your follow these diets, the U.S. National and they are found in grains such as rice body needs to function and is good Library of Medicine warns, “Most and quinoa, and in plantains and potatoes, for having healthy skin and hair. High plant proteins are incomplete. among others. They include whole-grain quality fats include vegetable-based Proteins from meat and other animal breads, other whole grains, starchy vegeta- fats such as olive and canola oils. products are complete proteins. This bles and legumes. Simple carbohydrates Avocados, grains, nuts and seeds are means they supply all of the amino are absorbed quickly, however, and are also good sources of healthy fats. acids the body can’t produce on its found in the natural sugars of fruits, vege- Animal fats should be something you own.” Amino acids help produce new tables, milk and dairy products. They also avoid in your diet as well as the pro- cells and help regenerate those that include the added sugars of processed cessed and trans foods that are found need it. and refined foods. in “junk” food.

WITH YOUR BODY CONSCIOUS ARE SMOOTHIES DECISIONS AND FASTING ( )your generation THE ANSWER? While they are not the THERE IS NO best aspects of a nutrition Of course not! To start, it is important MIRACLE SOLUTION plan, there is no need to to clarify that smoothies are supple- be extreme about elimina- ments, not a main meal, which is why On social media or on the web, the ting candies, sweets and there is no advise against drinking list of ‘magic diets’ never seems to fast foods. It is okay to eat them, as long as they do not turn into end, as well as the people who them in a conscious way, a replacement for your breakfast or believe that these nutritional pro- as something extra, dinner. More specifically, as Huergo grams will make them lose those without including them as indicates, a green vegetable smoothie extra pounds. While that may be part of your daily diet. In that isn’t sieved, for example, can be possible, at what cost? such cases, it is important used as a reinforcement for those who As nutritionist Cleves Huergo indica- to consider how often you do not eat enough fiber. tes, the most common consequences eat them, and of course Similarly, occasional fasting is also a of adopting these practices are ane- seek out the guidance of a delicate matter. “With fasting, what mia, malnutrition, calcium deficiency, specialist in order to people believe happens in theory is hypoproteinemia (protein deficiency follow a balanced nutrition that when they don’t eat anything, the in the body), kidney disorders, osteo- plan without leaving those body begins to use what is stored. penia and other complications. She little pleasures behind. However, what really happens, is that emphasizes, “All nutrients are neces- when fasts begin the night before and sary at all stages of life. It is not about continue for a long time, blood sugar eliminating them because when that levels go down, and the persona may happens, your metabolism goes crazy.” experience acid reflux and gastritis; With protein-based diets, our specia- which is why it is much easier and list warns that the kidneys are the healthier to watch your calories, not most affected since the body does overeat, do exercise, not eliminate not have the ability to store an excess amount of this substance, making the •nutrients and therefore protect your kidneys work twice as hard, which may potentially cause renal failure. metabolism,” Huergo states

( )WITH YOUR BODY prevention ADVISORS ANA CRISTINA MONTENEGRO - Internal Medicine Physician PAULA A. GRANDA CARVAJAL- Internal Medicine Physician Anticoagulation therapy is about extremes: it can your doctor has prescribed and never change them, do either prevent or complicate. It can prevent a not self-medicate, and always provide notice about your heart attack or stroke when blood clots clog arte- condition as an anticoagulated patient,“ says internal ries, and it can cause complications when doses are medicine physician Ana Cristina Montenegro, head of taken that are not prescribed by the healthcare specia- the Vascular Disease Clinic of the Santa Fe Foundation list or when they are combined with certain medica- in Bogota. How is this treatment taken? What other tions, causing hemorrhaging. “In order to reduce the measures should be accounted for? What is life like risk of bleeding, patients and caregivers should keep the following in mind: take the exact same dosage that •without blood clots? The following are six things you need to know about this therapy (Forgetting to take blood thinners has serious consequen- ces if you are on this medication. Being informed and knowing the risks and consequences of this treatment is what saves lives. It is important for caregivers and family to understand and agree to this. 4BE CAREFUL WITH 5IS IT A LIFETIME OTHER MEDICATIONS! TREATMENT? 6WATCH OUT FOR BLEEDING Oral blood thinners can interact with Not necessarily. In some cases, blood thin- During treatment with blood thinners, other medications. This means that they ners are prescribed for three or six the patient may bleed a little from the can have a different effect when they months. Throughout the period for which nose or mouth, even when brushing are combined with other substances the medication is indicated, it is important their teeth. In these cases, Granda such as antibiotics, anticonvulsants, to exercise caution with blows, wounds, suggests, “Provided that the bleeding painkillers or anti-inflammatories, burns, intramuscular injections, with extre- is minor or that the bruises are small, potentially causing “over-coagulation,” me and contact sports, and with eating suspending the medications is not as it is known in the medical field, or certain foods, especially green leafy vege- necessary. But if it is very abundant, making the blood thinner lose its effect. tables, as they lose their effects. Instead or if it occurs every day, it is impor- In this regard, the specialist Granda of eliminating them from your diet, howe- tant to schedule a checkup. If there is suggests that all anticoagulated ver, the recommendation is to eat them in a lot of bleeding, and it doesn’t stop, patients always carry a plaque that smaller quantities. visit an urgent care center. And when indicates their blood type, what blood It is important that each person consult dental procedures or surgeries are thinner they take and the reason they their case with a specialist to learn more scheduled, you must consult your take them. about interactions and intolerances. treating physician.”



THE OBSESSION WITH HAVING VERY WHITE TEETH Bleachorexia is the name that has been used to describe the effect that is achieved from this dental procedure. Learn about its consequences.

( )CON TU CUERPO EXERCISE AND GOOD POSTURE, THE KEYS TO HEALTH Muscle groups and bones do not work independently from each other in the body, which is why it is important to take care of them with low impact activities. ADVISOR JORGE IVÁN PALACIO URIBE - Sports Medicine Specialist, practitioner at Coomeva Private Healthcare While two different pains don’t appear to be This is how, in addition to making for stronger musc- connected by their location in the body, a pro- le mass and muscle tone, musculoskeletal health also blem with your ankle, for example, may cause affects how the joints function. Bones and muscles there- discomfort in the lumbar spine. Why? The bones and fore depend on each other, and are inextricably linked. muscles of the human body do not work independently from each other. As Jorge Palacio explains, a sports HABITS ARE KEY medicine specialist, all joints and muscle groups are a Diet and exercise are clear essentials: dairy products fundamental part of the body and sometimes, a single change in how the lower extremities function can even for bones, and protein for muscles. However, and affect the structures of the upper body. while much has been said, the postures we hold when we sit, stand and sleep are also influential when it “For example: the knee is a very important joint comes to caring for our musculoskeletal health. But to because in order to walk, it is very connected with the what extent are we aware of this? ankle and the hip. If you change the way you walk, you affect all the structures from that point up and from that “If you have bad posture when you sit, your back point down. When people with knee injuries change the will start to hurt. If, on top of this, you always have a way they walk, they cause changes in the hip and in the significant bend in your knee, this joint will also begin lumbar region, which is why abnormal postures can to wear down. Bad posture can even cause damage to cause everything to start to hurt,” the sports medicine different joints. Because everything is connected, when specialist explains. a joint is affected, those that surround it can also be affected, even if they are far away,” states Dr. Palacio. 20

( )CON TU CUERPO It is important to keep in mind that exercises that are not performed correctly, without good technique or with excess weight, can also affect the bones and muscles. Similarly, people who drive for long periods may develop knee and spine problems. However, as our expert points out, of the things that cause joint pain, the most painful is sarcopenia: the loss of musc- le mass that occurs as a result of physical inactivity and the aging process. Other important tips include choosing the right mattress (avoiding the soft ones that make your back curve), using ergonomic chairs that protect the natural curve of your spine, sitting at a right angle, using foo- trests and taking active breaks to interrupt your inacti- vity and decrease the risk of injury. Last, the National Cancer Institute (NCI) recom- mends that to have strong bones and prevent the loss of bone mass as we age, you must get enough calcium and vitamin D, as well as avoid cigarettes and alcohol. 21

WITH YOUR BODY 1 Arm circles ► Raise both arms in front of you until ( )trends they are a few centimeters below the water’s surface. 5 EXERCISES TO DO IN THE WATER ► Keep both elbows extended and make small circles with your arms. According to our sports medicine specialist, due to the resistance that exerci- ► Gradually, increase the size of the cir- sing underwater creates, practicing these type of low impact activities is signifi- cles, then decrease them again. cantly beneficial to our musculoskeletal health, even for those with hip, spine ► First circle to the right, then to the left. and joint conditions. For best results, complement this activity with impact Do not lift your arms out of the water exercises such as walking or jogging, provided you don’t have any knee pro- or let them cross each other. blems, especially with jogging. The following are five water exercises as recom- mended by the U.S.-based Arthritis Foundation. 2 Lateral leg lift (abduction 3 Calf stretch and hip adduction) ► Stand with your side next to the ► Stand with your side next to the pool pool wall and hold on to keep your wall and with your knees relaxed. balance. ► Swing your leg from side to side, ► Stand up straight with your legs sligh- towards the center of the pool and tly apart and with one leg in front of back towards the wall, crossing it in the other. front of the other leg. ► Keep your body upright, lean forward ► Repeat this sequence with the and slowly flex the knee that is in other leg. front. You will feel a calf stretch in your back leg. Keep the heel of this 4 Leg swing (hip extension and flexion) leg on the floor. ► Stand with your side next to the pool ► Hold this position for 10 seconds. wall and keep your balance. Repeat with the other leg. ► Lift up your thigh parallel to the surfa- ce of the water, as high as is comfor- 5 Knee lift (hip and knee extension table for you. and flexion) ► Lower your leg. ► Stand with your side next to the ► Gently swing your leg behind you, pool wall. being careful not to arch your back. ► Bend your knee and lift up your thigh ► Repeat with the other side. parallel to the surface of the water, ► Do this slowly. as high as is comfortable for you. ► Place one hand behind your knee if your leg needs support. ► Straighten your knee and lower your leg, keeping your knee extended. ► Keep your ankles and toes relaxed. •► Repeat with the other side



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( )WITH YOUR BODY FOCUS ON THE PROSTATEMinimize risks with timely checkups and ( )knowing the warning signs. ADVISOR CLAUDIA LUCÍA OCHOA RODRÍGUEZ Urologist and oncologist, practitioner at Coomeva Private Healthcare Learn more about the prostate at Revistasaludcoomeva.com. 24

( )WITH YOUR BODY focus on One of the widespread myths that prevent men from cancer or benign prostatic hyperplasia, which causes similar getting screened for tests that could potentially help symptoms and blocks the urinary tract. Being aware of the catch prostate cancer in its early stages is that it is an issue and talking about it with your doctor is critical, as in its alleged attempt against one’s manhood. According to infor- initial stages, this type of cancer usually has no symptoms; mation from its website, the Mayo Clinic recommends however, in its more advanced stages, it tends to cause pro- getting the respective prostate screening as of age 50 – or ear- lier for men with risk factors – to detect a potential case of •blems. Know what the warning signs are in order to take action on time A PAINLESS TEST 5 A digital rectal exam checks the prostate by MINUTES IS HOW LONG THE inserting a finger with a lubricated glove into PROSTATE EXAM TAKES. THIS the rectum. “It is not painful and does not change a person’s sexual orientation,“ ALLOWS THE DOCTOR TO explains Dr. Ochoa, a urologist, in response FIND ANY ABNORMALITY IN to people’s fear of this test. This procedure is THE TEXTURE, SHAPE OR SIZE performed together with a prostate-specific antigen blood test. Levels that are higher OF THE GLAND. than normal either indicate an infection, inflammation or an enlarged gland. 20 % SYMPTOMS TO 30% OF PATIENTS WITH PROSTATE CANCER MAY It is important to check if the patient has diffi- culty urinating, a delayed or a slowed start of SHOW NORMAL ANTIGENS the urinary stream, a need to urinate several YET ABNORMAL PROSTATE times a day and at night, dribbling after urina- EXAMS, WHICH IS WHY A ting, urinary retention or blood in the urine. PHYSICAL EXAMINATION IS Having any of these symptoms – not necessa- rily all of them – is an indication that you NECESSARY. should see your doctor right away. HEALTHY HABITS 11 As indicated by the informational manuals OF JUNE IS THE CELEBRATES published by the Ministry of Health of THE FIGHT AGAINST PROSTATE Colombia, the risk factors that can affect the CANCER. IN COLOMBIA, 1 IN 3 onset of this type of cancer and can be mana- MEN OVER AGE 50 HAVE THIS ged include: eating a lot of red meats and dairy DISEASE. PREVENTION IS KEY. products, physical inactivity, being overweight or obese, alcohol consumption and being expo- sed to chemical contaminants. 25

)WITH YOUR WORLD CHOCOLATE, IN ADDITION TO BEING TASTY, HAS A CARDIOPROTEC- TIVE EFFECT. AND ALTHOUGH IT’S DELICIOUS, A SER- VING COUNTS WHEN REAPING THE BENEFITS. BEST IF IT’S DARK The proportion of cacao is key in attaining the most health benefits. Try to find one with a high percentage of cacao, ideally between 70 and 80%. IN MODERATION Even though it’s “dark,” it still has calories. Avoid consuming more than 30 grams per day, which is equiva- lent to one square of a 6-square cho- colate bar. BENEFITS In addition to generating wellness and being a delight to eat, chocolate has flavonoids that are potent antio- xidants. And, it’s a great source of magnesium. 29 g IS THE AMOUNT OF SUGAR IN A BAR OF DARK CHOCOLATE, THOUGH IT DEPENDS ON THE BRAND AND PER- CENTAGE OF CACAO.

WITH YOUR BODY ( )sets 12 Reducing your stress level throughout the day allows the body to adapt better to its environment and helps prevent disease. ABDOMINAL LITERS OF AIR IS HOW BREATHING MUCH A PERSON Practicing what is referred to as abdo- minal or diaphragmatic breathing is the BREATHES PER MINU- easiest way to reduce the body’s auto- TE. WHEN PLAYING matic responses that arise from unex- pected situations that cause fear, such SPORTS, THIS INCREA- as a giving a presentation in public, for SES TO 150 LITERS PER example. When the lungs fill with air, the diaphragm presses down and the AT PEACEMINUTE. stomach expands (you can see how it BEING moves forward). When exhaling, the abdomen gets smaller without having to put any pressure on it intentio- nally. The result is a slow, even and deep breathing that helps calming. FULLY AWARE REDUCE 15 If you can, inhale through your nose YOUR STRESS for 3 to 5 seconds, or as much as you MINUTES OF MEDITA- feel comfortable. Breathing has clear Known as the “stress hormone,“ corti- TION A DAY HELP benefits such as lowering blood sol is released in response to threats pressure and improving the oxygena- and is what allows the body to react. REGULATE THE EMO- tion of your organs, muscles and cells. It becomes a problem when everyday TIONAL RESPONSES OF It is also a good way to balance your issues, waiting for your next paycheck central and autonomic nervous sys- or problems at work begin to be inter- THE BODY AND MIND. tems. It is important to be aware preted as threats, which makes dis- of breathing by taking small tress (negative stress) take over your breaks throughout the day. mind and body, which can eventually become chronic. Having healthy esca- SOURCES pes, such as playing sports, can help THE MAYO CLINIC you gain control again. AND THE WORLD HEALTH ORGANIZATION 26

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( )CON TU MUNDO ASÍ FUNCIONA LA UNDER THE WARMTH POSICIÓN CANGURO OF A ‘KANGAROO FATHER’ ► El bebé debe estar en contacto piel a piel con sus cuida- ► The baby should be in skin-to-skin contact with his/her dores, durante las 24 horas. La madre, el padre, o cual- caretakers for 24 hours a day. The mother, the father, or quier otra persona cercana, puede cumplir con esta any other close individual can comply with this mission. misión. ► It is important for the baby to maintain the vertical posi- ► Es importante que el niño conserve una posición vertical tion between his/her mother’s breasts and under her clo- entre los senos de la madre y debajo de la ropa. De esta thes. In this way, the purpose is to maintain the baby’s manera, se procura mantener la temperatura corporal del body temperature, performing as an incubator. pequeño, haciendo las veces de incubadora. ► As Support, a cotton or synthetic fiber elastic support ► Como apoyo puede usarse un soporte elástico de algo- can be used, for the kangaroo father or mother to rest and dón o de fibra sintética, para que el padre o madre cangu- the little one stays safe and air circulation doesn’t affect as ros descansen y el pequeño esté seguro sin que la circula- a result of position changes. It is common that premature ción de aire se afecte por los cambios de posición. Es babies have a fragile muscular tone (hypotonia), and this is común que los bebés prematuros tengan un tono muscu- why those cloth supports are useful for avoiding the lar frágil (hipotonía), por eso son útiles estos dispositivos baby’s apneas and allowing him/her to move as they did de tela para evitarle apneas al bebé y que igual tenga when they were into their mother’s uterus. movilidad, como la que tenía en el vientre materno. ► As long as the baby remains in contact with his/her care- ► Desde que siga en contacto con la piel, el recién nacido taker’s skin he can be fed at any time, the mother’s milk se puede alimentar en cualquier momento, la leche mater- also stimulates his/her growth and development. na estimula también su crecimiento y desarrollo. ► For sleeping, the recommendation is doing it in a semi- ► Para dormir, la recomendación es hacerlo en una postura sited position, at 30°. The kangaroo position is maintained semisentada, a 30°. La posición de canguro se mantiene according to the baby’s tolerance; when the baby sweats según la tolerancia del niño; cuando él sude en exceso, •in excess, cries, or tries to scratch or cry, these are his/her •llore, intente arañar o gritar, estas serán sus señales de signals of discomfort incomodidad Source: Guide from the Ministry of Health and Social Fuente: Guía del Ministerio de Salud y Protección Social. Protection of Colombia. 36

WITH YOUR BODY ( )prevention WATCH OUT FOR THE WARNING SIGNS ADVISOR ÁLVARO ECHEVERRI Ophthalmologist, practitioner at Coomeva Private Healthcare Because this eye condition is painless, can occur in one or both eyes and is not contagious, it is important to be familiar with the warning signs. A cataract is when the eye’s lens becomes clouded. The lens is the structure responsible for focusing on objects from different distances. It is mainly composed of water and proteins that are distributed in a way that make the lens transparent, allowing light to pass through it. In a healthy eye, the lens is translucent, allowing for a clear image to reach the reti- na. As we age, and with the wear and tear of the years, some of the proteins in the eye build up and begin to cloud a part of the eye, forming cataracts. Over time, these cataracts increase in size and affect your vision, a process that usually occurs gradua- lly. As the lens slowly changes to a yellowish or brown color, it also gives a brown tint to everything that you can see. EARLY SYMPTOMS tobacco consumption, diabetes, steroid event; congenital, as some babies are In addition to blurry vision, the U.S. use and exposure to sunlight. born with cataracts or develop them in National Eye Institute warns that some of their childhood without their vision the symptoms of cataracts include percei- In general, the onset of this eye condi- being affected; or related to exposure to ving colors as opaque, difficulty seeing at tion is related to age. However, depen- certain types of radiation. night, double vision and frequent changes ding on the situation, the cause may be: in the prescription of your eyeglasses. secondary, when they occur as the result SURGERY IS THE SOLUTION of certain eyes surgeries; due to a trauma- Depending on each patient’s situation, At first, cataracts can go on unpercei- tic event, if they develop as a result of an ved; however, when something white is eye injury or a few years after a traumatic an operation may be performed to detected in your pupil, this means that the cataract is very advanced. Along with age, the other risk factors specialists have identified for it include alcohol and 28

( )WITH YOUR BODY Cataracts affect the THE EFFECT ocular lens. While they can be treated, it must NORMAL EYE EYE WITH CATARACTS be caught on time. Cornea Optic Optic Iris nerve Cornea nerve Iris Lens Pupil Pupil The lens with the cataract is clouded, distorting vision 40 a 50 60 YEARS OLD IS THE AGE IN AND OVER IS THE AGE IN WHICH THE ONSET OF AGE- WHICH MOST CATARACTS RELATED CATARACTS MAY BEGIN AFFECT YOUR VISION. APPEAR WITHOUT AFFEC- TING VISION. EYE CARE TIPS Some recommendations include wearing sunglasses with UV protection, wea- ring a brimmed hat to block ultraviolet rays, avoiding cigarettes and eating a balanced diet that is rich in fruits and vegetables. It is also recommended to see your ophthalmologist at least once a year after age 60. implant an intraocular, monofocal or son begins to have poor vision again; ching television or driving. They should multifocal lens. It is a commonly held however, this is not because the cataract also be removed if they prevent exams or belief that cataracts may return after being has returned. In this case, a ten-minute treatments for other eye conditions such as removed in surgery; however, as ophthal- laser procedure is performed where the age-related macular degeneration or diabe- mologist Álvaro Echeverri clarifies, “With membrane is removed, and the patient get tic retinopathy. If surgery is necessary for cataracts surgery, a lens is placed on the their vision back.” both eyes, each eye must be operated on lens membrane, acting as a sort of trans- individually, four to eight weeks apart. The parent cellophane wrap. Over time, this Cataracts should only be removed ophthalmologist will determine what pro- membrane becomes clouded and the per- through surgery when they affect a per- son’s daily activities such as reading, wat- •cedure is best depending on the case 29

WITH YOUR WORLD ( )for him AL CALOR DE UN PADRE CANGURO El acompañamiento de los padres en la atención de un bebé prematuro es fundamental para que estos ganen peso y se establezca un vínculo para toda la vida. ASESOR JUAN MANUEL AGUILAR Médico pediatra de la Universidad CES Bien se sabe que un bebé prematuro debe permanecer las 24 horas unido a un ser humano para que le transmita el calor que tenía cuando estaba en el útero. La mayoría de las veces esta responsabilidad la asu- men las madres o en su defecto, las abuelas o las tías, quie- nes fortalecen el vínculo a través del contacto piel a piel, las 24 horas al día, en posición vertical. Sin embargo, lograr que el padre también participe de este proceso no solo crea vínculos para toda la vida, sino que además ayuda a la pronta recuperación del pequeño. Juan Manuel Aguilar, pediatra y docente de Medicina de la Universidad CES, indica que “al involucrar al padre se le hace partícipe del cuidado del bebé para que sienta que está ayudando a que su pequeño salga adelante, haciéndole sentir el embarazo por fuera del útero, que es el objetivo grande de cargarlos sobre el pecho”. De acuer- do con Organización Mundial de la Salud (OMS), cada año nacen en todo el mundo 15 millones de niños prema- turos. Se estima que después de nacer, más de un millón de ellos mueren, pese a que el 75 % podrían sobrevivir con una atención poco costosa y medidas preventivas. “Es muy importante que el bebé desde tan chiquito aprenda a reconocer el olor del papá, además el hombre tiene un grado de temperatura que puede ser mayor que el de la mujer y eso ayuda a que el bebé gane peso de manera más rápida”, agrega el médico pediatra Aguilar. 32

( )WITH YOUR WORLD UNDER THE WARMTH OF A KANGAROO FATHER The accompaniment of the parents in the attention of a premature baby is basic for them to gain weight and to establish a link for their whole life. ADVISOR JUAN MANUEL AGUILAR Pediatrician CES University It is well known that a premature baby should remain 24 hours a day linked to a human being in order to continue receiving the warmth he/she used to have when in the uterus. Most of the time, this responsibi- lity is assumed by the mothers and in their defect, the grandmothers or aunts, who strengthen the link through skin-to-skin contact, 24 hours a day, in a verti- cal position. However, making a father to also partici- pate in this process not only creates links for the whole life but also helps a quick recovery of the little one. Dr. Juan Manuel Aguilar, Pediatrician and Medicine Professor at the Universidad CES, states that “when a father is involved in this practice, he becomes a participant in his baby care and feels he is helping to his little one to succeed and also feels pregnancy outside the uterus, which is the main objective of carrying the baby over the chest” According to the World Health Organization (WHO), each year 15 million premature children born. It is estimated that after birth, more than one million of them die, although 75 % could survive thanks to not expensive attention and to some preventive measures. “It is very important that the baby, since such an early age, learns to recognize his father’s odor, and in addition, men have a temperature degree that can be higher than that of women, and that helps the baby to gain weight faster”, adds the Pediatrician Physician Dr. Aguilar. 33



WITH YOUR WORLD ( )for him ( Lograr que el padre también participe de este proceso, no solo crea vínculos para toda la vida, sino que además ayuda a la pronta recupe- ración del pequeño. ( Making a father to also articipate in this process not only creates links for the whole life but also helps a quick reco- very of the little one. No obstante, la tarea puede resultar compleja y para expli- aire que entra a los pulmones y el latido incesante del corazón, carlo el especialista hace cálculos: un bebé prematuro tiene con lo cual se le transmite una sensación de tranquilidad que le que comer cada dos horas y alimentarlo no es tan fácil porque ayuda en su desarrollo. Advierte el doctor Aguilar que también puede tomar más de media hora debido a que está constante- el hecho de tenerlo en el pecho en posición vertical ayuda a que mente dormido. En este caso, la desazón aumenta porque tenga menos riesgos de que se le devuelva la comida, de que se muchas veces no sabe succionar bien, por lo que la madre debe vomite y el alimento regurgitado se le vaya a los pulmones. Esta extraerse la leche. En resumen: una tarea difícil que debe etapa se puede superar cuando el bebé ya ha sobrepasado los encontrar ayuda y comprensión. 2.300 gramos de peso. Aguilar asegura que la presencia de los padres en esta labor es La OMS, frente a esta valiosa labor, añade que facilita “la muy baja. Lo ve en su consulta y estima que ellos solo asisten al lactancia frecuente y proporciona constante supervisión 10 o 15 % de las citas programadas. Por ello, el concepto ha cam- materna para el bebé. Esta intervención podría salvar biado y “ahora se habla de una familia canguro para tratar de que 450.000 vidas al año”. A lo que hay que agregar que si el se interesen, además de la mamá, también el papá, la abuela y la padre está presente la madre podrá concentrarse en la alimen- tía, porque estamos hablando de un cuidado tación y en el descanso, pues es bien sabido que la lactancia consume energía. PIEL CON PIEL Ser padre o madre canguro es un acto de amor. En el pecho, el Ser padres canguros es una tarea que ayuda a despertar la niño encuentra un ambiente muy parecido al del útero: la tem- paternidad y el arraigo a la familia, así como la unión entre peratura y los sonidos a los que está acostumbrado; el arrullo del todos los miembros. Fomentar esta práctica permite establecer un vínculo inquebrantable para toda la vida. 34

( )WITH YOUR WORLD However, this task can be a complex one, and in order to perature and the sounds to which he/she is used to; the murmur explain it the specialist makes some calculations: a premature of the air entering to the lungs and the incessant beating of the baby has to eat each every two hours and feeding him/her is not heart, with which a sensation of tranquility is transmitted that so easy because it can take more than half an hour as the baby is helps the babies to develop. Dr. Aguilar also states that the fact of constantly sleeping. In this case, the annoyance increases becau- having the baby on the chest, in a vertical position helps him/her se, many times, the baby doesn’t know well how to suck, and the to have less risk of returning food, vomiting and regurgitated food mother should extract her milk. In summary: a difficult task that going to the lungs. This stage can be overcome when the baby is needs to find help and understanding. weights more than 2,300 grams. Dr. Aguilar assures that the presence of the parents in this job The World Health Organization, in front of this valuable is very low. He sees it at his office and considers that they only job, adds that it facilitates “frequent breastfeeding and provi- attend 10 to 15 percent of scheduled visits. This is why, the con- des constant maternal supervision on her baby. This interven- cept has changed and now we talk about a kangaroo family for tion could save 450,000 lives per year”. To the above, we can trying others to be involved in addition to the mother, also the add that if the father is present, the mother can concentrate father, grandmother, and aunt, because here we are dealing with on feeding and resting, because it is well known that this prac- an exhausting, very heavy care”. tice consumes energy. SKIN-TO-SKIN Being kangaroo fathers is a task that helps waking up pater- Being a kangaroo father or mother is an act of love. On the chest nity and family roots, as well as the union among all its mem- the child finds an environment very similar to the uterus: the tem- bers. Promoting this practice allows establishing an unbreaka- ble link for the whole life. 35

( )WITH YOUR WORLD WHEN EMOTIONAL INTIMACY IS BUILT BETWEEN TWO PEOPLE As you age, the key is connecting from the heart so that physical contact can activate hormones that make you feel alive. 38

( )WITH YOUR WORLD couples ADVISOR CHIQUINQUIRÁ BLANDÓN Clinical Psychology Specialist As we age, our habits change and we experience physical Although menopause is associated with stages of life such as changes and other ways to approach life. Age also comes the “empty nest” syndrome or retirement, it is a time for couples with cultural and social preconceptions that don’t always to have more time to enjoy a pleasurable sexuality. “Sex can be correspond to reality, such as myths and fears related to women’s much better if we make the connection love + sex + life. When sexuality during menopause. our only objective is not penetration or orgasm, the connection is heart to heart. Couples will see each other, hug, and caress “During menopause, a woman’s level of estrogen drops. It’s each other. If the situation escalates enough, they can reach something that happens and can be treated throughout life. orgasm, and if not, the good thing is that a woman’s excitement Aspects such as emotional abuse, physical abuse, depression, is cumulative.” anxiety, an unfaithful spouse, thyroid problems or irritable bowel syndrome can affect women’s sexuality, which needs to be resto- The Clinical Psychology specialist emphasizes that “it is our red in order to guarantee a healthy sex life,” states Chiquinquirá Blandón, specialist in Clinical Psychology and certified therapist •responsibility to maintain an active and healthy sexuality becau- in EMDR (Eye Movement Desensitization and Reprocessing). se it fulfills a vital role that is also related to love.” Between 45 and 55 years old, the ovaries progressively dimi- nish their production of estrogen and other hormones such as IGNITING THE SPARK progesterone, “so, the only thing that could affect sexuality during menopause is dryness because there is not as much lubrication. Body and heart. Doing exercise, having a However, there are topical products for this that work perfectly balanced diet, strengthening your self-image, well,” comments Blandón, who also advises using a condom to being happy, loving yourself, and leaving diminish the possibility of pain and make the encounter easier stress behind are all actions that can lead to and more pleasurable. a healthy sexuality. FREEDOM AND PERCEPTION OF BEAUTY Mind. Having sexual thoughts and fantasies Be it rolls or belly fat, weight gain or flabbiness, cellulite or will help activate testosterone and, biologi- cally, compensate for the natural decrease wrinkles, expert Chiquinquirá Blandón explains that body image in estrogen. is not only a factor of age, but also a woman’s lack of self-esteem can lead to trauma that can affect the relationship with their own It takes two. Don’t lose sight of spending time body and alter her sex life. Moreover, she assures that the “eyes of as a couple, having new experiences and love do not look at curves, and if the person is connected by love, changing your routine, as this will help you eroticism will come from the heart, and we can look at each other, stay interested and maintain a healthy sex life. talk, and share any doubt or fear that we have about our body. If there is open, healthy, and calm communication, the person will have an active sex life for however long they decide to.” 39

WITH YOUR WORLD ( )go natural OILY FISH FOR YOUR CARDIOVASCULAR HEALTH Vitamins and fatty acids, essential for the proper functioning of your body, are found in these coldwater fish varieties. ADVISOR JASBLEIDI BUITRAGO URIBE - Nutricionista - Dietitian Nutrition is one of the concerns after suffering a cardiac event, and specifically, which foods should be consu- med and which should be avoided. One of the choices is to include coldwater, oily fish in your diet because they are good for your heart. Some species of oily fish have a fat content of less than 5% and provide fatty acids and oils that have a cardioprotective effect. They are also rich in vitamins D, A, B12, B1, and B6, and some fish are sources of minerals such as calcium and phosphorus. Oily fish usually have scales that are a gray/blue color, as their meat is generous in fat, and due to the type of water they swim in, which is generally cold surface water. These species include salmon, tuna, sardines, anchovies, mackerel, and swordfish. Nutritionists suggest they be cooked in simple preparations in order to benefit from their high fat content. Consumption of these fish is recom- mended three times per week. White fish are also good for your health, such as hake, cod, and conger eel, which have less calories and are also rich in fatty acids. Jasbleidi Buitrago Uribe, a nutritionist and dietitian from the University of Antioquia, states that the recommendation for consu- ming this type of fish is a product of recent research, considering 40

( )WITH YOUR WORLD HEALTHY HEARTBEATS Caring for your heart involves many factors that you need to keep in mind. “Regarding food, you should increase the con- sumption of fruit and vegetables, decrease saturated and trans fats, eliminate excess sugars and flours, and also reduce salt intake,” specifies nutritionist Jasbleidi Buitrago Uribe, who adds that these measures go beyond food, as exercising and avoiding tobacco are also necessary. (Omega 3 is characterized by reducing inflammation in your body. Also, unsaturated fats from fish can help reduce cholesterol, according to the Mayo Clinic. that 40 years ago the consumption of these fish was not encoura- mination as a result of their food chain. Also, being a water-rich ged. However, studies done on the Eskimo population, which con- food, its shelf-life is shorter, which should be taken into account sumes mainly these types of animals, found that they infrequently when consuming it,” states Buitrago Uribe. suffered heart diseases. These findings and the support from nutri- tionist and cardiology associations promote the consumption of She adds that including fish in your diet is a common recom- this type of animal protein. mendation due to its nutritional power. “Consuming a sea bass that has only a small amount of fat is not the same as consuming ENRICHED FISH other species of fish like salmon, trout, and tuna that have omega The consumption of fish in Colombia continues to be low. The 3, 6, and 9, as well as phosphorus and other important nutrients National Authority for Aquaculture and Fishing estimates that related to cardiovascular protection,” says Buitrago Uribe. the consumption per capita is 10kg per year (about 10 years ago When adding these fish to your diet, be cautious of where you buy consumption did not surpass 4kg). Some inhibitors to growth in consumption are the difficulty of access to fresh fish as well as •them and how often you are consuming them fear. “What you have to keep in mind is that seafood and fish have an important allergenic potential and a high risk of conta- 41





( )CON TU MUNDO ENRICHED AND NUTRITIOUS Smoothies are drinks that complement your diet. Something fundamental that we must unders- tes such as honey and oatmeal to recover energy tand about smoothies is that they are not magi- reserves in exercises of medium intensity and long cal drinks made to replace meals or lose weight duration, or with whey protein to help develop automatically. They are water-rich combinations of muscle tissue. fruit and vegetables, with some diuretic and anti- Some people drink smoothies for detoxification or to inflammatory properties. These mixtures are based lose weight, however, nutritionist Maximiliano on the taste and needs of each person and are a great Kammerer explains that there is no conclusive evi- way to increase your consumption of fruit and vege- dence that smoothies have these properties. He states tables – the recommendation being 5 servings per that it is risky to use them as a replacement for every day. This is one way to include them in your diet, as meal, since you can lose muscle mass and water in it is difficult to achieve the daily recommendation. your body as well as experience problems such as fati- gue, insomnia, irritability, and decompensation. As Nutritionist Natalia Zuluaga Arroyave recom- defined by gastronomist David Cardona, they are mends “preparing [the smoothies] at the time you’re ways to improve consumption of fruit and vegetables going to consume them, since conditions such as – especially with children – and they can include pro- light, temperature, and air can affect the smoothies’ tein, and increase your intake of fiber and antioxi- nutrients.” You should also avoid straining them because you lose part of the fiber and vitamins. The •dants, and they are also customizable. nutritionist states that based on your objective or your caloric requirement you can decide whether to SOURCES make the smoothie with water or milk, and with or MAXIMILIANO KAMMERER - Nutritionist - dietitian without sugar. For example, you can drink them as NATALIA ZULUAGA - Nutritionist - dietitian part of your morning snack or before or after physi- DAVID CARDONA - Gastronomist and professional chef cal activity. Smoothies can be taken with carbohydra- Teachers from the CES University Faculty of Nutritional Sciences and Diet 44

( )CON TU MUNDO Egg whites have a high concentration of protein. Mango is a source of vitamin A, beta- carotenes and antioxidants. OPTION 1 BEST FOR RESISTANCE RECOVERY SMOOTHIE EXERCISES NUMBER OF SERVINGS: 2 Calories: 450 / Protein: 26 g / Carbohydrates: 74 g / Total fat: 6 g INGREDIENTS: 6 egg whites 30 g powdered skim milk 200 ml skim milk 100 ml plain yogurt 50 g agave syrup 100 g ripe mango 30 g ground oats 100 g cooked rice INSTRUCTIONS: - Mix the powdered milk with the skim milk and bring to a boil, set aside. - In a blender, add the egg whites. Gradually add the hot milk and the rest of the ingre- dients. Blend for 2 minutes on high. - Refrigerate and serve cold. 45

WITH YOUR WORLD ADJUST YOUR SLEEPING ON ( )trends LONG FLIGHTS KNOW MORE ► The hormone melatonin has a key impact on sleep. However, it LESS CRAVINGS IF decreases with age and can be YOU’RE STRESSED altered if your normal sleep cycle is interrupted by jet lag on long flights. If you notice that you have more cravings for high-calorie, less nutritious food when ► In this last case, consuming a daily faced with stressful situations, just know dose of melatonin between 0.5mg that this is a normal response for your and 3mg is recommended for body, as Kelly Bilodeau explains in adjusting your sleep, according to the Harvard University’s Harvard Health Blog. Cleveland Clinic’s blog. She indicates that elevated cortisol levels produce an inflammatory response and ► Although taking it long term is safe, the body stores calories in order to face research regarding the question possible threats. But, since this is not an whether this supplement could be a extreme situation, the excess leads to solution for disorders such as obesity. According to the studies insomnia is still inconclusive, as stated published in the journal Jama Internal in the article “Melatonin in sleep Medicine, excess sugar elevates the risk of disorders” published last year in the cardiovascular diseases. “Burning” your journal Neurology. stress with sports and sleeping well will help you have less cravings. (KEEP IN MIND) 70g Habits for good sleep include switching off electronic devices IS THE IDEAL SERVING OF PROTEIN one hour before bed due to their PER MEAL FOR A PERSON WEIGHING 90KG, ACCORDING TO blue light. THE NATIONAL ACADEMY OF MEDICINE IN THE UNITED STATES. POWERFUL MORINGA, BUT AVOID TOO MUCH Moringa is a plant that is commonly found WAYS TO REDUCE RED in leaves or powder, and is recognized for MEAT CONSUMPTION containing high levels of proteins, vitamins, and minerals, as well as being a potent You do not need to become vegetarian or antioxidant. However, using too much or for vegan, you can simply reduce your con- long periods of time is not recommended, sumption of this protein. One of the strate- as indicated on the WebMD website, and it gies that is trending is “No Meat Monday.” iss important not to consume the roots or This way, you can incorporate more grains extracts, as they are toxic. Talk with a spe- and legumes into your diet. cialist to avoid possible drug interactions. 50

( )CON TU MUNDO Whey protein is low in fat and does not contain lactose. OPTION 2 PROTEIN SMOOTHIE NUMBER OF SERVINGS: 2 Calories: 240 / Protein: 27 g / Carbohydrates: 32 g / Total fat: 1 g INGREDIENTES: 150 ml skim milk 30 g powdered skim milk 30 g strawberries water 15 g whey protein INSTRUCTIONS: - Put all ingredients in a blender. - Blend for one and a half minutes, stop and add ice or water to achieve desired consistency. - Do not strain. BEST FOR BEFORE Strawberries contain OR AFTER WEIGHT- potassium and vitamins LIFTING EXERCISES C and K. 46

( )CON TU MUNDO Mint relaxes the body. Cucumber aids digestion and is also a source of vitamin C. OPTION 3 REFRESHING SMOOTHIE NUMBER OF SERVINGS: 2 Calories: 45 / Protein: 1 g / Carbohydrates: 11 g INSTRUCTIONS: / Total fat: 0 g - Squeeze the juice from the mandarin INGREDIENTS: orange and add all ingredients to a blender, except the ice. 100 g cantaloupe or watermelon - Blend for one and a half minutes, stop 1 ud mandarin orange and add ice. Blend for another minute. - Do not strain. 1/4 ud cucumber 1/2 ud celery stick 1 tsp ginger 1 g mint 1 tsp honey 125 ml water 1 cup ice BEST FOR HYDRATION 47



WITH YOUR WORLD ( )x-ray EXERCISE FOR THE MIND In addition to learning and improving your vocabulary, reading also 68% boosts other cognitive abilities and provides FUNDAMENTAL more health benefits than you can imagine. DURING IS HOW MUCH YOUR STRESS LEVELS DROP CHILDHOOD WHEN YOU READ, ACCORDING TO A If reading becomes a habit from an STUDY DONE BY THE early age, it can encourage creati- UNIVERSITY OF vity and imagination, improve oral SUSSEX (UNITED expression and increase children’s KINGDOM) intellectual capacity. It can also alleviate problems such as atten- tion deficit disorder and improve concentration. IT INCREASES YOUR 6 LIFE EXPECTANCY MINUTES OF READING A study by the School of Medicine IS LONG ENOUGH TO at Yale University (USA) published REDUCE YOUR HEART in the journal Social Science & Medicine, determined that people RATE AND MUSCLE who make reading a habit can live TENSION: UNIVERSITY on average two years longer than those who don’t. It can also OF SUSSEX (UNITED delay or prevent dementia. KINGDOM) KEEP OTHER BENEFITS IN MIND Reading out loud to yourself is the Older adults who read and play Getting in the habit of reading befo- best resource for learning and chess are 2.5 times less likely to re bed becomes a signal that your mind interprets as time to rest. remembering written information. develop Alzheimer’s. 48