Revista Salud Coomeva

CONÉCTATE CON TUS PROPÓSITOS Connect to your purpose ISSN 1692 - 5556 Diciembre 2020 - Enero 2021 - Edición 156 1 www.revistasaludcoomeva.com



CONÉCTATE CON OUR RISK MANAGEMENT MODEL SUPPORTS YOU IN ALL STAGES OF YOUR LIFE TUS PROPÓSITOS Connect to your purpose ISSN 1692 - 5556 Diciembre 2020 - Enero 2021 - Edición 156 www.revistasaludcoomeva.com Marco Montes Martínez General Manager Number 156 Coomeva Private Healthcare December 2020 - January 2021 Revista Salud Founder We have been characterized by Doulas, women experts in the field of maternity Gilberto Lotero Muñoz (deceased) searching for solutions to our who accompany the whole pregnancy, delivery, users’ different needs, adapting and the first 30 days of the baby’s birth, with President Coomeva and learning every day. This has allowed us the support of the best specialists and clinics, Board of Directors to achieve major goals and continually not only thinking of the newborn’s health, but José Vicente Torres Osorio improve our service. also of the mother’s well-being. In addition to We are constantly developing new programs this second level of care, we have Cuidar de Ti, Executive President Coomeva and services aimed at wellness, in which pre- which supports patients with chronic non- Cooperative Business Group vention and early identification of risks are communicable diseases. Alfredo Arana Velasco the main objective for strengthening initiati- And finally, at the tertiary care level we offer the ves that provide comprehensive health solu- program Juntos, which guarantees comprehen- General Manager tions at all stages of life. sive care for patients with advanced chronic Coomeva Health Sector Our health risk management model, which we diseases, with which we support not only the Gilberto Quinche Toro call Cuidarte es Quererte, promotes activi- user, but also their family support network. ties according to the levels of care: the first is We will continue to be your unconditional ally, General Manager Coomeva oriented to health education. We seek to always offering you peace of mind and comfort. Private Healthcare focus on specific groups, prevention, and pro- We are with you at every stage of your life, Marco Montes Martínez moting healthy life habits. experiencing the events of the current situa- The next level provides specialized care accor- tion together, which have required us to adapt National Manager ding to our users’ concrete needs, among quickly to offer you the support of our health Marketing Health Sector which is the program Maternidad Contigo, experts, who take care of you and those you Camilo Ernesto Diusabá Perdomo which allows us to monitor pregnant women love, 365 days a year. Because we are more and offer a personalized service through General Management •than just health insurance! Xiomara Iveth Campo Macroeditor ECestudio. Journalists Marketing Editorial Committee Content Agency Laura Jaramillo Arango El Colombiano Bertha Varela Rojas Paula Andrea Montoya T. María Antonia Giraldo Cali: Camilo Saldarriaga National Health Director Laura Vega Gutiérrez 300 232 4018 Blanca Inés Vélez Editor Ángel Orrego [email protected] National Oral Health Director Bogotá: Yulieth Acosta Galvis Diana Cristina Sánchez Ramírez Natalia Estefania Botero C. Photography 315 479 7045 National Director Voice of the ShutterStock Medellín: Viviana Barrera Customer Design 310 411 6018 Mabel Irina Calero Margarita Rosa Ochoa [email protected] National Brand Manager Frank Jaramillo Parra Martha Liliana Cifuentes National Coordinator of Provider Relationships Sandra Viviana Muñoz Rodríguez National Epidemiologist Contributors Verónica Figueroa Yepes Viviana Trujillo Jiménez Editorial, Graphics, Pre-Press, and Printing Management El Colombiano Tel.: (4) 331 5252 [email protected] El contenido de los artículos de la revista Salud Coomeva Medicina Prepagada S.A. está destinada a la ilustración y/o conocimiento general. En ningún caso deberá sustituir el asesoramiento o las indicaciones de un médico. El lector no podrá usar esa información para diagnosticar y/o realizar el análisis, diagnóstico o tratamiento de una enfermedad o problema de salud sin consultar a un médico certificado. Las ofertas de producto y servicio realizados en los avisos publicados en la revista Salud Coomeva Medicina Prepagada S.A. son responsabilidad exclusiva de los anunciantes . Así mismo, los contenidos de los artículos que describen servicios, porcedimientos o tratmientos que no estén incluidos en las coberturas que ofrece Coomeva Medicina Prepagada S.A. no obligan a la empresa a prestarlos a sus contratantes o a incluirlos dentro de cal- quiera de sus planes y servicios. Todos los derechos reservados. Prohibida la reproducción parcial o total bajo cualquier forma o sistema. © 2021

CONTENT December 2020 - January 2021 q FOLLOW THE PATH OF Cuidarte es quererte 07 28 46 58 ( )( ) ( ) ( )WITH YOUR WORLD WITH YOUR MIND WITH YOUR BODY CORPORATE 08 Prevention 30 Little giants 48 Go natural 60 Institutions 5 pillars for having Screen time in Holidays without Coomeva Emergency a great year moderation overindulgence Medical Services 14 Your generation 32 Prevention 52 For her 62 Trends Moving towards adul- Understanding thood: ready to take diversity Understanding the cau- The ABCs the plunge 38 Couples ses and treating acne of Stem Cells 18 Nutrition Creating a life Fruit as a dessert together 54 Focus on 64 Directory HIV Our network in the Caribbean region 22 Harmony in health 40 Trends 56 For your smile 66 Prevention The right amount Committing Take care of your Is it time for an of protein to your goals children’s teeth appointment? 24 Infography 44 For him Change old patterns Get anxiety for powerful habits out of your head 26 Grandparents Living alone, with company





)WITH YOUR WORLD ( )CON TU MUNDO 5 SERVINGS OF FRUIT AND VEGETA- BLES PER DAY IS WHAT THE WHO SUGGESTS FOR A HEALTHY DIET. FRUIT ALSO INCLUDES SUGAR, BUT IT IS A NATURAL SOURCE OF SUGAR, NOT PROCESSED. FRUIT ALSO PROVIDES THE BODY WITH VITAMINS, MINERALS, FIBER, AND TRACE ELEMENTS. HEALTH ALLIES DISINFECT THEM FIRST IT’S BEST WHOLE Regular consumption reduces the risk of To avoid food poisoning, it is important By juicing and discarding the pulp, obesity providing a feeling of fullness to wash and disinfect them with speciali- nutrients can be lost. In addition, consu- with a high degree of nutritional contri- zed products free of harmful ingredients. ming more quantity increases fructose bution. In addition, they help to regulate (the natural sugar found in fruit). the intestinal microbiota. 7

( )CON TU MUNDO 5 PILARES PARA CONSTRUIR UN GRAN AÑO Se acaba el calendario, comienza un nuevo período y es preciso aprovechar el inicio del año para planear, alinearse con los propósitos y disponerse para los cambios. 8

( ( )WITCHOYNOTUUR MWUONRDLOD preanvetenst de 5 PILLARS FOR CREATING A GREAT YEAR The calendar is coming to an end, a new period begins, and with it comes the desire to plan, make resolutions, and prepare yourself for change. ASESORA ADVISOR ILSE RODRÍGUEZ S. ILSE RODRÍGUEZ S. Coach profesional Professional coach “Año nuevo, vida nueva”, así recita la popular canción “New year, new life,” as the popular song says, evoking que evoca el espíritu de esa época en la que se avivan las the spirit of the season that awakens your desire to start ganas de empezar otro ciclo, de abrirse a las transforma- another cycle, to open yourself to transformation, and ciones y comprometerse con los propósitos. La coach profe- commit to your resolutions. Professional coach Ilse sional Ilse Rodríguez explica que lo anterior se relaciona con Rodríguez explains that this is related to the way the brain la forma en la que funciona el cerebro: lineal y por fases, “cla- works: linear and by phases. “Clearly, when a calendar ends, ramente, ante un calendario que se cierra, la intención de the intention to change is so significant precisely because an cambiar es tan relevante precisamente porque un factor exter- external factor tells us that a new stage is approaching.” no nos indica que se aproxima una nueva etapa”. One way to prepare for the new year is to take inventory Una idea para prepararse para el nuevo año es hacer, of what happened in the year that is ending, of those resolu- desde antes, un balance de lo que sucedió en el periodo que tions that were set out at the beginning, and then focus on termina, de esos propósitos que se plantearon en un princi- gratitude, above all. “This helps us look at what was achieved pio y luego enfocarse, sobre todo, en agradecer. “Esto para and what wasn’t. But don’t judge or punish yourself, just mirar qué se alcanzó y qué no, pero no para juzgarse ni casti- analyze it objectively. Often, people are not aware of their garse a uno mismo, sino para analizarlo objetivamente. progress. You have to be aware of what happened, of your Muchas veces las personas no son conscientes de sus avances. achievements, learning, growth,” states Ilse Rodríguez S. Hay que hacerse consciente de lo que pasó, de los logros, aprendizajes, crecimientos”, indica Ilse Rodríguez S. One recommended exercise is to write, express your ideas clearly, and even make a list of what you want to achieve. De esta manera, un ejercicio recomendado es escribir, “This is how we give value and strength to our resolutions. plasmar las ideas con claridad, incluso hacer una lista de lo It’s about making that list with gratitude, but also putting que se quiere conseguir. “Así le damos valor y fuerza a esas forward what we want for our lives. There is a very nice prac- resoluciones. Se trata de hacer ese recuento con gratitud, tice that consists of writing in a descriptive and very explicit pero también de poner adelante lo que deseamos para nues- way exactly what we want and why we want it. It’s a way to tra vida. Hay una práctica muy bonita que consiste en escri- amplify those intentions,” states the professional coach. bir de manera descriptiva y muy explícita lo que queremos y para qué lo queremos. Es una forma de amplificar esas inten- IN TERMS OF GRATITUDE ciones”, dice la coach profesional. Without a doubt during 2020, we all experienced complex 9

CWOITNHTYUOMURUNWDOORLD ( ) )antpersevdeent EN CLAVE DE GRATITUD and unconventional situations, but how can we let it go with Sin duda, durante 2020 se vivieron situaciones complejas y poco gratitude? “From my experience, the best way to receive convencionales, ¿cómo dejarlo ir con gratitud? “Desde mi expe- something is to be grateful for what you already have. riencia, la mejor forma de recibir algo es agradecer lo que ya tuvis- Complicated situations always give us the opportunity to te. Las situaciones complicadas siempre nos pueden dar la posibi- learn, value, and appreciate. We can stop and ask ourselves: lidad de aprender, valorar, apreciar. Podemos hacer una pausa y What did I learn? What will stay with me from quarantine? preguntarnos a nosotros mismos: ¿qué aprendí?, ¿qué me quedó What did I learn about physical distancing from my friends? de haber estado en cuarentena?, ¿qué aprendí de mantener dis- What did I value by not being able to see my loved ones? In tancia física con mis compañeros?, ¿qué valoré al no poder ver a what areas did I grow?” adds Rodriguez. mis seres queridos?, ¿en qué crecí?”, añade Rodríguez. Precisely, so that plans are not made, and months go by Justamente, para que los planes no se queden diseñados y without fulfilling them. The best option is to consider concre- pasen los meses sin que se cumplan es ideal plantearse cosas con- te things, small steps that lead to that ultimate long-term goal. cretas, pequeños pasos que lleven a ese gran camino a largo plazo. Actions that are doable. “Sometimes we plan abstractly or we Acciones que se puedan realizar, “a veces nos proponemos hacer plan things that are difficult to do, which causes frustration. de forma etérea o cosas difícilmente accionables. Así se quedan y Planning is necessary in order to link actions that are in your luego llega la frustración. Hay que planear de forma que uno own hands to the plan. It’s about committing to the action and pueda vincularse con la acción, que esté en manos propias. Se disassociating yourself from the outcome,” states the coach. trata de comprometerse con la acción y desvincularse del resulta- do”, señala la coach. Si bien los retos o propósitos son indivi- Although challenges and resolutions are personal and duales y responden a intereses, expectativas y situaciones par- address individual interests, expectations, and situations, pro- ticulares, la coach profesional Ilse Rodríguez propone revisar fessional coach Ilse Rodríguez suggests reviewing certain ciertos aspectos de la vida y atenderlos desde los objetivos que aspects of life and addressing them in the objectives you set •se plantean para el año. Aquí algunas ideas •for the year. Here are some ideas of resolutions by areas PROYECTAR EL AÑO PROJECT THE YEAR La propuesta es revisar estos cinco ejes de su vida y por We invite you to review these 5 pillars in your life, and for each cada uno plantearse retos que pueda y quiera cumplir one create a set of challenges that you can and want to work on en el transcurso de los meses. during the next few months. 1 LA SALUD 10 Trabajar por el equilibrio físico y mental. ► Tener al día las revisiones médicas pertinentes. ► Optar por una alimentación saludable. ► Hacer el ejercicio recomendado. ► Cuidar el descanso y la higiene del sueño. HEALTH Work for physical and mental balance. ► Keep up to date with relevant medical checkups. ► Have a healthy diet. ► Do the recommended amount of exercise. ► Take care of your rest and sleep hygiene.

( )CON TU MUNDO 2 3 LO INTELECTUAL LO SOCIAL Gestionar la información que nutre su mente. Cultivar las relaciones. ► Ser consciente de los contenidos informativos que se consumen. ► Reencontrarse con los amigos alejados. ► Leer los libros de interés. ► Restablecer conexiones con familiares distanciados. ► Ver las películas y series que le gustan, incluso hacer una lista. ► Separar espacios para la vida social. ► Realizar un curso o estudio. ► Disfrutar de actividades en pareja. INTELLECT SOCIAL Manage the information you consume. Cultivate relationships. ► Be aware of the information you are consuming. ► Reunite with distant friends. ► Read books that interest you. ► Reestablish connections with distant relatives. ► Watch movies and series that you like, even make a list. ► Designate time for social life. ► Take a course or study. ► Enjoy activities with your partner. 4 LO ESPIRITUAL Orientarlo con el significado propio. ► Tener momentos de reflexión personal. ► Iniciar una práctica de meditación. ► Ser mejor ser humano. ► Complementar el crecimiento personal. SPIRITUAL Build it around your own meaning. ► Have moments of personal reflection. ► Start a meditation practice. ► Be a better person. ► Complement personal growth 11

CWOITNHTYUOMURUNWDOORLD ( ) )anptersevdeent (Una actitud de agradecimiento (An attitude of gratitude y reconocimiento de lo logrado es la mejor and recognition of what has been achieved disposición para comenzar un nuevo año. is the best way to start a new year. 5 LO ECONÓMICO Suele ser la consecuencia de los otros pilares. ► Generar sinergias y emprendimientos. ► Ahorrar de manera disciplinada. ► Aprender temas de finanzas personales. ► Mantener un presupuesto. FINANCES Usually a consequence of the other pillars. ► Create synergies and ventures. ► Be disciplined in saving. ► Learn about personal finance issues. ► Keep a budget. UN CAMINO A PATH WITH CON PROPÓSITO A PURPOSE Tal vez no haya una pregunta más profunda y que requiera Perhaps there is no deeper question that requires as una respuesta tan sincera como la que indaga por el sincere an answer as the one about life’s purpose. propósito de vida. “¿Para qué estoy yo en este mundo? La “Why am I in this world? We invite you to pause and invitación es a hacer una pausa y contestarse con honestidad. answer honestly. And this goes beyond having a Y esto va mucho más allá de tener casa, carro, estudio, etc. house, car, studying, etc. Thus, one can begin to Así se puede comenzar a esbozar ese tema tan inmenso que outline that immense subject that is the purpose of es el propósito de vida y eso tiene que ver con los talentos life and has to do with natural talents. A little key is naturales. Una pequeña clave es pensar en esas cosas que se to think about what came naturally to you when you daban de manera natural cuando éramos pequeños y que were little and what you enjoy doing,” concludes disfrutamos hacer”, concluye la coach Ilse Rodríguez S. coach Ilse Rodríguez S. 12

( )CON TU MUNDO 13

MOVING TOWARDS ADULTHOOD: READY TO TAKE THE PLUNGE The end of adolescence brings emotional, ADVISOR physical, and psychological changes. It is a CATALINA ROBLES challenge for teenagers and parents that can Psychologist, practitioner at be taken on with empathy and understanding. Coomeva Private Healthcare The magic formula for becoming a Catalina Robles. Therefore, the role of language. There are many possibilities.” responsible adult, aware of yourself the family is indispensable in this process. It is an important decision that defi- and your environment, does not “Good communication, treating each exist. The experiences an individual goes other well, and assertive dialogue are para- nes many elements in a person’s future, through shape his or her character and mount in these relationships.” so it should not be taken lightly or used ability to make assertive decisions. In this to speed up independence. The specia- process, adolescence and its different sta- Generally, professional life is high on list states that “we all have different ges are fundamental, especially the later the list of those going through this stage. skills and tastes. And at that age, there stage, which goes from 17 to 19 years old. During this time, they learn about the are already certain patterns that guide career they have in mind, what subjects you in making that decision.” It is a mat- It is time to finish high school. Some they are going to enroll in at college, and ter of letting children follow their intui- change city, some even change countries, what job opportunities they have. tion, giving free rein to their abilities some have to work, and others can conti- when choosing what to do. nue studying. It is a period of great trans- However, some feel unsure, lost, and formations and new responsibilities that are not ready to take this step. “It is also The psychologist emphasizes that are not easy to assume and can uncons- valid that they do not want to start their parents must also learn to accept the chan- ciously affect family dynamics. “There are professional career immediately,” adds ges that come with this stage, to be tole- cases where the fear of the unknown and Catalina. “There’s no longer that eager- rant and respectful of their children’s the anxiety brought on by the changes can ness to graduate high school with a place decisions. “This new generation wants to cause mood swings, which is when teena- reserved at university. In this case, parents experience many things. Imposing a gers become very short-tempered with can encourage them to invest that time in degree, job, or lifestyle on your kids is not their parents,” explains psychologist other activities, be it arts or a pre-univer- right, especially if they have a very clear sity or skills course, such as learning a new idea of what they dream of or want to do.”



WELCOME TO ADULTHOOD (Teenagers This is one of the most important stages in at the end of adolescence have grea- life. What is learned in early childhood is ter abilities to reason, explore, and put into practice, and experiences are key develop new ideas and opinions and decisive for adulthood. Here, for about their context and future. example, one begins to establish emotional and psychological independence and begins PARENTS, to understand sexuality. TAKE NOTE It is important to remember that each per- ► It is important to establish new rules at home son’s process is different. Some people come as well as study habits, which teach them that out of this transition without any problems, from now on what happens with their college while others’ family or social context becomes a education is their responsibility. little more complicated. “There are very relaxed parents and very strict ones. I think the main ► Many parents consider this stage to be a crisis, thing is to find the balance and be somewhere but it isn’t. These are natural processes that in the middle, remembering that a teenager’s need support and understanding. behavior calls his family’s attention.” ► Talking to them about independence isn’t “Having conversations and opening your enough, they must make their own decisions mind to the changes your kids are going and be consistent with their actions. through will prevent parents from making faulty judgments about their decisions and ► Regardless of each family’s parenting style, from being seen as a judge who only discipli- talking to them about tolerating frustration nes. Parents must approach them with love, and encouraging them to be aware of what have adult conversations, and talk about their is going on in their community, to assume a role in society, is important. •new responsibilities with total honesty



( )CON TU MUNDO FRUIT AS A DESSERT ADVISOR SARA MURIEL, nutritionist Eating sweets in There are no completely good or bad foods, moderation does not have explains nutritionist Sara Muriel, so the secret to good nutrition is finding a balance. to impact health. The What is certain is that sugar contributes very little important thing is to watch to the body: “We do not need sugar, but we do need the quantities and qualities carbohydrates, such as fruit,” she states. That is why of the ingredients. A good the ideal dessert is one of these natural delights. starting point is fruit. “In addition to fructose, which is the simple sugar found in fruit, it has vitamins and minerals, RECIPES so they are not empty calories, as they provide CRISTINA ÁNGEL nutrients,” clarifies Muriel. This is very clear to chef Vicky Acosta from the restaurant Platillos Chef at Libertina Voladores in Cali, who emphasizes that fruits are superfoods. In her restaurant, you can have an extraordinary experience thanks to a fruit resem- bling a red berry, similar in size to the coffee fruit, called magic fruit, which has the power to change the sense of taste so that acidity temporarily tastes sweet. Once the berry is eaten, a lime can be eaten without blinking, a lulo seems like a lulada, and passion fruit can be eaten without a pinch of sugar added, desserts that show the versatility of nature. On the other hand, chef Cristina Ángel from the Panadería Libertina bakery in Medellín states that ingredients play a fundamental role, which Muriel and Acosta agree. “For example, it is well known that a large part of the population is sensitive to dairy and gluten. If we avoid these ingredients in •our dishes, they will be healthier.” 18

( ( )WITCHOYNOTUUR MWUONRDLOD nutnruittiroicnión NO ARTIFICIAL SWEETENERS Bananas bring sweetness and creaminess to recipes, but also minerals such as potassium and magnesium. OPTION 1 OPTION 2 Blueberries have anti- inflammatory and VEGAN FRUIT BLUEBERRY JAM ICE CREAM antioxidant properties INGREDIENTS: INGREDIENTS: 2 250gr boxes of blueberries 2 frozen bananas 1 tsp Vanilla 1 tsp vanilla 1 cup Water 1/2 cup almond milk 2 tbsp Organic panela 1 tsp peanut butter INSTRUCTIONS: INSTRUCTIONS: - Put all the ingredients for the jam in a pot over low heat for - Freeze two peeled bananas, 30 minutes or until the blueberries are in a thick reduction. cut into pieces, for 24 hours. After 30 minutes, leave on low heat for 5 more minutes. - Blend them with all the ingredients at a - You can enjoy it at any time of the day, but it gives a low speed for approximately 2 or 3 minu- special energy boost at breakfast. Use it on gluten-free and tes, so the banana becomes creamy dairy-free waffles, for example. without any liquid remaining. - As soon as it is creamy, serve it with a gluten-free and dairy-free brownie. INCLUDES PEANUTS AND ALMONDS 19

( )CON TU MUNDO CONTAINS EGGS AND CINNAMON Bread does not have to be eliminated from your diet if artisanal (sourdough) and wholegrain options are selected. OPTION 3 FRENCH TOAST INGREDIENTS: 1 loaf of crusty bread (gluten-free) 2 cups Almond milk 1 Egg 1 tsp Vanilla 1 tsp Powdered cinnamon INSTRUCTIONS: - In a bowl, mix the almond milk, egg, vanilla, and cinnamon. Set aside. - Cut the bread into thick slices and put them in the prepared mixture until each one is soaked on both sides. - Heat a frying pan with olive or coconut oil over medium heat. As soon as it is hot, lay the slices of soaked bread in the pan. Brown for approximately one minute on each side. -Serve with strawberries and bananas. As an option, serve with agave syrup and peanut butter. Eggs are a good source of protein and helps the structure and stability of dishes. 20

( )CON TU MUNDO 21

( )CON TU MUNDO THE RIGHT AMOUNT OF PROTEIN Excessive consumption of protein affects kidney function, while a lack of protein while cases a loss of muscle mass and reduces performance. Learn why it is important. ADVISOR To understand what protein does in the body, it is necessary CLAUDIA PRECIADO to address the two extremes. The first case is that of vegeta- rians, who eliminate chicken, fish, and red meat from their Nutritionist dietitian diet, as well as vegans, who eliminate all animal products, without finding a suitable plant-based protein replacement. To transition to one of these options, professional guidance is key in order to know which supplements are recommended and how much, according to body weight. Nutritionist Claudia Preciado explains that “there is a requirement that a healthy patient must always meet: to consume at least one gram of pro- tein per kilogram of body weight. So, if I weigh 60 kilos, I should eat at least 60 grams of protein a day.” She adds that 100 grams of meat, chicken, or fish provide approximately 20 grams of pro- tein, while a glass of milk or an egg provides up to 7 grams. “Vegans who do not properly transition to this lifestyle do not meet their minimum protein requirements.” If animal protein is not adequately replaced, it can cause nutrient deficiencies, such as calcium, iron, and vitamin D and B12, which can lead to major health problems. “Lack of vitamin B12 can lead to anemia. This is quite common in vegans who do not find plant-based alternatives. Usually, they need supplements by means of sublingual capsules or intramuscular injections.” PANTRY ESSENTIALS Both vegans as well as vegetarians have to replace animal protein with plant-based protein. In this, legumes are the protagonists: beans, lentils, and peas. “They provide an amount of protein simi- lar to meat, but it’s not the same. A portion of legumes can con- tain up to 15 grams of protein, while meat contains 20 grams. Plant-based protein is absorbed and used in a different way than animal protein, which is known as protein bioavailability.” Legumes and grains are missing two essential amino acids 22

( ( )WITCHOYNOTUUR MWUONRDLOD haramromnoyniína heesaslatlhud found in meat, lysine, and methionine, which is why legumes (It is essential that before must be mixed with other products that do have these amino making a radical change in your pro- acids, such as sesame seeds, flaxseed, chia, pumpkin, and sun- tein intake, either increasing or flower seeds. “If people mix the legumes and seeds, taking decreasing it, you consult with a spe- into account their weight and body’s needs, they shouldn’t cialist who can guide the process. have any major nutritional problems and should meet their daily protein requirement,” states the specialist. ding on their condition,” the nutritionist says. Ketogenic diets are also related to excessive protein con- The truth is that this type of diet also has benefits. Nutritionist Claudia Preciado explains that there are studies sumption. In this case, the patient replaces carbohydrates with with sufficient scientific evidence to establish that vegetarians protein. “In a normal diet, about 50% of calories come from are less likely to suffer from chronic diseases, such as diabetes, carbohydrates,” explains Claudia Preciado. “In the keto diet, obesity, hypertension, and high cholesterol. “Studies have the individual’s caloric needs are met with fat and protein. A shown that vegetarians lower their glycemia, cholesterol, and hyper-protein diet contains 20% or more protein, while a nor- blood pressure rates more easily and that it is easier for them mal diet contains 15%, and keto diets contain 70% fat and to lose weight. Problems appear when they do not know how approximately 20% protein,” she adds. to do it properly and, because of trends or their own apprecia- tion, they stop eating products of animal origin.” Preciado concludes that the lack of carbohydrates in keto diets can decrease performance in endurance athletes. It EXCESSIVE CONSUMPTION, THE OTHER EXTREME could also cause those who are strength training to sustain Excessive protein is considered to be consuming more than the muscle mass they have, and not increase it. two grams of protein per day for every kilogram of body “Carbohydrates are usually stored in the muscle and liver as weight. Having a professional check the protein levels of their glycogen along with water. For every gram of glycogen stored, other foods is particularly important for a person who is going 3 grams of water are stored. When you stop consuming car- to use protein-enriched food, otherwise some body functions bohydrates, the initial weight loss is more water than body may be affected. “Protein has nitrogen, and this is toxic to the fat.” The goal is to find balance, to listen to the body and its body. The kidneys are responsible for eliminating it through urine,” the specialist emphasizes. •needs. And most importantly, to seek expert advice So, if there is an abundance of nitrogen, the kidneys have to work harder to eliminate it. “Over the years, this can damage these organs. If someone already has a previous kidney problem, deterioration can be accelerated. Kidney patients need a special, strict protein-controlled diet depen- 23

( )CON TU MUNDO CHANGE OLD PATTERNS FOR POWERFUL HABITS Creating new patterns of life involves tracking motivations and committing to change. It is important to identify what you want to work on and take action. ADVISOR PHYSICAL JORDI DUQUE International Mindfulness Consultant, ► I will be able to effectively Life Coach and Business Consultant manage my diet. Sometimes you are surprised to see how much ► I want to sleep soundly and rest time you have spent absorbed in your screen, in order to start a new day. in a job that does not satisfy you, or rumina- ting about situations that have already passed. ► I will exercise to keep myself in Then you start to feel like you have wasted time. good mental and physical shape. So how can you turn harmful, toxic, or foolish habits into healthy patterns that will bring out EMOTIONAL your full potential? For Jordi Duque, consultant in personal transformation issues, the pandemic ► I would like to manage my showed us that we are fragile and vulnerable. The emotions and not get carried key question is: What can we learn from it? The away by them. answer creates a starting point for those who want ► I want to work on being less •to rethink their life or change their habits reactive to what I feel. DEFINE THE HABIT YOU ► I would love to be more caring and empathetic in my 1WANT TO CHANGEThe most important thing is that you identify social relationships. it clearly. In order to define it fully, Jordi Duque says that it is worth asking the ques- MENTAL tion: Who do I want to be in life? The ideal answer includes the five domains in which a ► I will work to be a more relaxed person develops: physical, emotional, mental, person and live with less stress. social, and spiritual. You can define three goals for each domain (see chart). If you are ► I will observe my thoughts and in the physical domain, you may find that you understand that they do not need to get up earlier to start implementing constitute my being. the change you want by starting the day with exercise, meditation, or eating. ► I would like to have more inte- llectual interests and satisfy my 24 desire to learn.

( ) )CWOITNHTYUOMURUNWDOORLD infography FOCUS ON ACHIEVEMENT BE SPECIFIC 2AND MOTIVATION“In the support I give to athletes, businessmen, and 3WITH YOUR ACTIONSSpecify what will help you achieve your goals. those who, for example, are writing a book after suffe- For example, Jordi Duque states that if you ring from cancer, the mere act of transferring the want to work on the social domain or level, thought, emotion, or molecular memory to the achieve- then you could consider asking powerful ment of the goal motivates them to take action,” questions and learning to be silent when explains Jordi Duque. From his perspective, it is impor- people are talking. Or you could frequently tant to answer the questions: “What motivates me? call or send a voice message to a friend you What do I get out of living the way I want and doing want to connect with. “With small actions what I want? If I think about the reward, I will have the every day, I change habits,” he says. Writing motivation to achieve it. If my motivation disappears, them down will help you be fully aware of then I can’t take action,” he concludes. them and implement them in your daily life. SPIRITUAL CONQUER YOUR SUBCONSCIOUS ► I will resort to silence as a way of finding peace. Most people live without understanding that there are patterns ingrained in this ► I will have a personal dimension of the subconscious. “98% of space for this. what we think are illusions, fantasies, and unrealities, and only 2% could be reality. ► I will study a philosophy or We have to focus on this two percent line of thought to see that because human beings live in movies, on superior being reflected in auto pilot,” states Jordi Duque. He adds all things. that it is important to work on how we face situations or react, and to consider SOCIAL being an observer of the situations instead of identifying with them. “I am ► I would like to increase not a position or material goods. I my bonds of friendship occupy a position, and I have access to and my social ties. material goods; to the extent that we make that disidentification, we can live ► I will work to be more more freely,” says Duque. proactive with others. ► I want to truly listen to others more. 25

LIVING ALONE, WITH COMPANY When children leave home, a time of change and freedom begins, which should be used to focus on wellbeing. ADVISORS GLORIA RIVERA BOTERO, psychologist, master’s degree in Mental Health MARTHA VANESSA RENTERÍA, gerontologist

( )WITH YOUR WORLD grandparents It is normal that there comes a Aspects such as the possibility of that you already need a lot of point in life when outings with being a grandparent, if you have support. The absence of family mem- friends are no longer as frequent grandchildren, and helping raise bers or company accentuates that,” as they used to be, and when chil- them, are highlighted. In addition to the specialist points out. dren, for different circumstances, having a better handle on indepen- decide to start their lives apart from dence is the ability to start new life The best thing, states Rivera, is to the family nucleus. When this projects and even have the time to do seek emotional and social support, happens, adults may have a bitters- multiple activities and cultivate strengthening family ties. If you are weet feeling: on one hand, the shared various passions that you could not totally alone, you should ideally be in happiness of seeing their family’s do before due to other commitments. an environment where you can feel growth, but on the other hand, useful, where you can identify with uncertainty, and missing others. “In general, the family should not and contribute to your community. forget that, in their day, the elderly According to gerontologist Martha played the role of parents, so they One way to achieve this is, for Rentería, this condition is known as should support each other and make example, by telling stories, by talking empty nest syndrome. “All human sure it is always under good condi- about what you see on TV or in a beings go through processes of adap- tions,” adds Rentería. movie, by talking about the last book tation at different times in life, from you read, and even by showing past the first day of school until retire- WITH THE BEST ATTITUDE habits or teaching different skills such ment. Elderly adults are not so incli- According to Gloria Rivera Botero, as cooking or carpentry. ned to make abrupt changes, such as psychologist with a master’s degree in leaving their home environment. mental health, getting older can be Likewise, the psychologist Therein lies the importance of inte- accompanied by feelings associated suggests that it is valuable to start a raction with families and maintaining with loneliness, fear, and stress, preci- therapeutic process where the per- emotional ties,” she comments. sely because of certain changes that son’s feelings are validated, without come with the years. “Being alone judging or being invasive. “With the But the impacts do not necessarily can reinforce the thought of not elderly, you have to be respectful of have to be negative. Getting older being able to take care of yourself, their emotions and have an attitude also means enjoying a freer life. of complete listening and understan- ding,” she concludes. THE DILEMMA OF SUDDEN LONELINESS Factors such as widowhood or mandatory meetings with children, grandchildren, loved isolation due to the covid-19 pandemic are ones, and friends. Also, make room for sudden situations that are difficult to antici- hobbies and interests. For isolation, techno- pate and can cause dramatic changes to logical alternatives that allow affective bonds many older adults’ lives. Given this, specia- to be maintained are important. Seeking acti- lists recommend supporting their mourning ve communication, even by screens, can process by boosting their support networks, bring positive mental benefits.

( )CON TU MENTE )WITH YOUR MIND 2 hours PER WEEK OF CONTACT WITH NATURE BENEFIT YOUR HEALTH, STATES AN ARTICLE IN SCIENTIFIC REPORTS. DIFFERENT ENVIRONMENTS AFFECT YOUR MENTAL WELLBEING. NATURAL ENVIRONMENTS, FOR EXAMPLE, HELP REDUCE STRESS AND IMPROVE FOCUS AND PEACE OF MIND. CALMING WATER GREEN SPACES INCORPORATE NATURE Walking, sitting down to read, or resting They have an important effect on emo- INTO YOUR ROUTINE close to the water, such as lakes, bea- tional responses, preventing cognitive One idea to achieve this is to go for walks and ches, rivers, or springs, improves mood. deterioration that typical of aging. spend time in nearby parks, forests, or natural reserves to disconnect from everyday life. 28



( )CON TU MENTE SCREEN TIME IN MODERATION Many parents wonder how good mobile devices are for their children. It is important to use technology responsibly. ADVISOR CAROLINA MOLINA Psychologist, Clinical and Child Development Specialist 30

(( )WCITOHNYOTUURMMENINTDE pelqituteleñgoisangitgsantes After the Covid-19 pandemic forced several daily activi- (Virtuality can help ties, such as working and studying, to take place virtua- in education and learning if used lly, the dynamics of this context were also questioned. assertively and responsibly. This was the case with the documentary drama trending on Netflix, The Social Dilemma, which exposes the business and GIVING BALANCED SUPPORT impact of these media platforms. It is essential to prevent children from being victims of any With respect to children, a common concern for parents and kind of abuse. Therefore, it is necessary to talk to your kids caregivers is how much time they should spend in front of a about the risks of the Internet from an early age. They must screen. The World Health Organization’s recommendation is understand that they should not talk to strangers, send their that children under two years of age should not have any screen photographs, or reveal personal details. “Make them aware of time, from two to five years of age it should be less than one hour the precautions, but also what to do in case of such a situation. a day, and between five and twelve, one hour. However, this Tell them: I am here to support you, you can count on me and varies, even more so with the demands of our new reality. we can make decisions together,” says Molina. “For me, how much time they spend in front of a screen, More than being a detective, it is about building a rela- obviously without exceeding limits, is not so important. The most tionship with your children based on trust and communica- important thing is that it is used responsibly. We must monitor tion. “As a mom or dad, I need to know what social media is what our children see and provide them with support,” states psy- all about, what language is used. We are supporters of a pro- chologist Carolina Molina, Clinical and Child Development spe- cess, not watchmen or controllers of everything. That is where cialist and author of A Guide for the Millennial Mother. trust comes in,” states the specialist. In her field, the psychologist has been working in the digital These networks are a healthy educational and recreational world for more than five years, “I see networks and information resource when they are used properly. “To my daughter, I am the and communication technologies as allies because I manage one who gives her access to programs or blocks content. Also, the them well. My daughter, who is a digital native, has access to that devices have a timer that warns you when your time on screen information under my supervision, with established time limits ends, so there is no excess. Likewise, we have been in charge of and schedules. But I also find it very respectable that there are providing other, more interesting alternatives to technology: run- parents who decide that their children should not have access to technology until a certain age,” comments Molina. •ning, singing, making art, etc.,” she concludes As for social networks, the specialist explains that it is impor- INTERACTING AS A FAMILY tant that they appear at a time when young people can make decisions, be consistent with the content that they want to share Psychologist Carolina Molina, Clinical and Child and protect themselves against possible abuse. Both Facebook Development specialist, recommends some content and and Instagram require their users to be at least 13 years old. resources suitable for the youngest ones. SET AN EXAMPLE ► Apps: Preescolar Montessori Standards with technology are set by adults at home, “children and Smile and Learn. learn from what they see us do. If parents don’t let go of their cell phones even to eat and communicate without making eye ► YouTube channels: Smile and Learn contact, it is difficult to establish limits for children when their Happy and Learn, and Blippi. parents don’t have them,” says the psychologist. ► Netflix: Daniel Tigre, Charlie The issue becomes problematic when children grow up Villacolores and Matemonstruos. alone, accompanied by electronic devices, with absent parents or caregivers. “They are often children who cover their emotio- nal gaps with social networks and technology. As a result, more hours pass by than they should. But it is not about the devices themselves, but the gaps they have in the connection with their families,” says Carolina Molina. 31

UNDERSTANDING DIVERSITY The human spectrum includes other realities. Information and guidance are essential for understanding these life processes. ADVISOR homoflexible, who have defined TATIANA FERNÁNDEZ , psychologist sexual orientation but have occasiona- lly had sexual relations with other gen- “We are all diverse,” said psy- ders different from their preference chologist Juliana Correa because they are sexually aroused by Cardona, a volunteer with the them but cannot imagine building a NGO Fauds (Familiares y Amigos life in that reality. Unidos por la Diversidad Sexual y de Género, Family and Friends United There are also orientations open to for Sexual and Gender Diversity), at all possibilities such as pansexual or the seminar ‘Comprehensive others who are simply not sure yet Approach to the LGBTI population,’ what they prefer and define themsel- an event available on YouTube. This is ves as questioning. There are more because sexual orientation is defined sexual orientations than those by at least four spheres: sexual arousal, highlighted in the LGBTI acronym affective bonding, life project, and a (lesbians, gays, bisexuals, transexuals, sense of completeness, explained Dr. intersexual), which is why the letter Q Gabriel Montoya at the same event. is added for queer, which refers to a It is not enough for a man to beco- sociological theory of being different. me sexually aroused with another man According to Montoya, there are up to to be homosexual. He would also have 36 classifications, and if the person to be able to fall in love with him, pro- does not yet feel identified with any of ject a life together, and feel satisfied them, they can build their own. with it. Montoya states that human beings can move along this spectrum A PATH OF LOVE in different ways, for example, there Understanding this spectrum can be are asexual people who are not sexua- lly aroused. Also, heteroflexible or

overwhelming and clash with tradi- ( Understanding ( )WITH YOUR MIND tional ideals, such as those of some and respecting prevention religions that point this out as differences help something negative. However, build a more going to medical and psychologi- diversity translates to richness. inclusive society. cal counseling, both for the indivi- dual and their families. This shock is not only experien- love. In the end, I always choose ced by the close circle of someone love,” she states. When someone in the family or who is LGBTIQ+, but is even social environment cannot unders- experienced by the person COLLECTIVE PROCESSES tand the situation because of ingra- themself when they realize that For LGBTIQ+ people it can be a ined prejudices, there are several they do not fit into conventional challenge to find their place. paths to follow. Psychologist heteronormativity. Hence the Some orientations, such as those Juliana Correa warns that the pro- need for a grieving process, as esta- of gays and lesbians, are increasin- cess can take years: “Not because I blished by the American psychia- gly accepted and understood, but ‘come out of the closet’ does the trist Elisabeth Kübler Ross, to others such as transexuals, interse- other have to accept, support, and accept the new reality, a method xual, and others on the spectrum respect me. I also have to accept, they use in Fauds. have even more challenges. It is support, and respect the other per- common that transgender chil- son.” This is why she suggests What is grieved is the expecta- dren do not understand what is trying to understand where the pre- tion everyone has about life. A happening to them when they judices come from and making the homosexual child’s parents proba- begin to realize their orientation, person see, being patient, unders- bly imagined a typical marriage how will someone else understand tanding, and careful with your and the arrival of grandchildren; it? That is why the experts advise words, that sexual orientation does the parents of a trans girl were pre- not change a person and that, pared to raise a boy, but those pro- surely, there are individuals that he jections will no longer be. values that have a different sexual Nevertheless, do not forget that a orientation and a good life. different sexual orientation does not change a person’s values, and For Tatiana Fernández, it has that the person can have an equa- been a matter of being an examp- lly or more satisfactory life. le, first, without hiding her sexual orientation, so that it is not Negative prejudices also come understood as something bad; from popular beliefs, such as that and second, showing that she is people of different orientations an ordinary person with a functio- are sexually deviant, may abuse nal family full of love. However, it children, or may in some way is important to know how to spread their condition to others, choose your battles. “Sometimes which is not true. “I walk through it’s wise to distance myself from the world just like you, I feel just people who can’t accept me. I res- like you, you judge me, and I invi- pect their thinking, but I also te you to get to know me,” says psy- have to watch out for unpleasant chologist Tatiana Fernández, who comments about and my family, reflected on when she met someo- and that’s okay, even with exten- ne who did not accept her because ded family, for mental and emo- she was a lesbian. tional health,” she states. “It is necessary to question what There are still many challenges has been established and know that in sex education in order for the person in front of you who you society to fully understand the love, be it a son, daughter, mother, world of sexual orientations, but father, is not different. The only there is a lot of information about thing that changes is your choice to it, which can clear up doubts and •help participate in creation





INFÓRMATE CON TENA TENA EVOLUCIONA ACORDE A LAS NUEVAS NECESIDADES DEL ADULTO MAYOR Este año los grandes desafíos que el mundo nos ha planteado en contacto con la piel, más sequedad superficial y mejor aprove- nos invitan a enfrentar cada situación con una mirada más chamiento de todo el absorbente. ágil y adaptativa, esto ha afectado en especial a los adultos mayores. Es aquí cuando los retos y oportunidades para atender las En el caso de las Toallas Húmedas 3 en 1, cuentan con emo- necesidades de las personas más vulnerables deben ser atendidos lientes, fragancia y componentes como la Vitamina E, Extracto por marcas como TENA, que conoce muy de cerca las motivacio- de Avena y Alantoína que tienen propiedades antioxidantes que nes y comportamientos de esos adultos, facilitándoles la vida. ayudan a mantener humectada la piel y en el caso de la Crema Protectora de Zinc, cuenta con un 10% de óxido de Zinc que Aprender a vivir de una nueva forma, cuando a una edad adul- ayuda a formar una barrera protectora entre la piel y la humedad ta se creía que ya todo se había aprendido, necesita de un entendi- contribuyendo además con la restauración de los tejidos. miento y acompañamiento de un experto como TENA, que cono- ce uno de los aspectos más evidentes en los adultos, como es el De esta forma TENA promueve una rutina de cuidado para cambio y la fragilidad de la piel a partir de los 60 años. los adultos, con tres productos de alto desempeño que contribu- yan con preservar su bienestar y calidad de vida, tan importante Aquí se inicia un proceso de adelgazamiento de la superficie en estos momentos. Estos desarrollos de producto se suman a la cutánea, la falta de humectación hace que haya sequedad en la piel reconfiguración que la marca ha realizado desde los canales digi- y que sea menos eficaz en su labor como barrera protectora, se gene- tales seguir presente y de cerca a todos los usuarios, brindando ra una menor sensibilidad, hay una disminución en su elasticidad soluciones de capacitación en diferentes temas, asesoría, educa- y flexibilidad, además, la piel se vuelve más seca y tiene menos faci- ción y entretenimiento. Con todo esto se logra llevar un mensa- lidad de termorregularse ante el calor, creando una tendencia a la je de optimismo, en un momento donde se hace más necesario hipotermia. Todo esto sumado a condiciones como la inconti- ratificar esa presencia y continuar trabajando el mejoramiento de nencia, genera un riesgo de deterioro que requiere de cuidados la calidad de vida del adulto. especiales, y una buena rutina de higiene con productos adecua- dos, aun cuando se esté en casa. De esta forma TENA ratifica su compromiso con el cuidado del adulto, entregando productos y facilitando canales de comu- Es por esto que atendiendo esta necesidad de cuidado para nicación que permiten fortalecer el relacionamiento con sus los adultos, TENA trasciende del cuidado de la incontinencia al públicos y entregando como siempre, la mejor experiencia con cuidado de la piel, desarrollando la nueva y exclusiva Tecnología productos de la mejor calidad. ProSkin presente en los productos con desempeño superior como el TENA Slip Ultra, las Toallas Húmedas TENA 3 en 1 y El cuidado de un experto se nota y se siente en la piel. la Crema Protectora TENA Zinc creando una completa rutina para el cuidado de la piel de los adultos. Conoce todo acerca del cuidado de la piel en www. TENA.com.co La Tecnología ProSkin, es la combinación de materiales y componentes que juntos logran un desempeño superior en los productos, como en el caso del TENA Slip Ultra, mayor absor- ción gracias al TENASORB que gelatiniza los líquidos y ayuda a neutralizar el olor a orina, haciendo que haya menos humedad 36



( )CON TU MENTE CREATING A LIFE TOGETHER When making major decisions as a couple, it is important for both to be on the same page. But, what can you do to handle disagreements? ADVISORS SUSANA VÉLEZ, psychologist ANA MARÍA OSPINA, psychologist 38

(( )WCITOHNYOTUURMMENINTDE couapdlúeos Life as a couple demands much more life, having a personal project, having had know how to communicate, and make than mutual love. It is necessary for both people’s lives to coincide to previous relationships, traveling, and such decisions, regardless of what others some extent or be created between the two so that they can become plans that will making dreams come true provide a matu- might think. “It is not bad to hear good work in the long term. For therapist Susan Vélez, communication is key in this rity and self-knowledge that contribute a advice, but reckless or provocative com- process. All couples express themselves in one way or another, but they need to lot to building a relationship,” she com- ments can create problems. In fact, they analyze whether they communicate effecti- vely when making decisions together. ments. The clarity of the individual as well put pressure on the relationship. It is In her consultations, Vélez likes to as their tastes and goals lead to a more suc- good for the couple to blindfold themsel- recommend the book The Four Agreements by Miguel Ruiz to highlight cessful relationship, as there is less doubt. ves, to build a bubble where they both some key principles: “be impeccable with your words, don’t take anything decide what they are going to let in and personally, don’t make assumptions, and always do your best.” These ideas help a AN UNPREDICTABLE JOURNEY what they are not. This way, they can even more fluid and clearer process. “Before undertaking any joint project, it is Doing these exercises is no guarantee of support each other when they find important that they have already rea- ched a level of mutual knowledge and anything, and it is clear that plans and themselves in an uncomfortable social that when they are going to make a deci- sion, they do so in a suitable time and dreams can be modified over time, more situation,” she states. space, where they can talk and observe body language,” says the specialist. so when they combine with those of Making decisions together or creating Body language can reveal many things others and agreements can be reached. a life together can become a power or clarify verbal language. For Vélez, it is also important to pay attention to war- However, individuals must have their struggle, which is where we must be care- ning signs, which arise when a partner begins to break the rituals they had “non negotiables” defined. When deci- ful. It’s not about winning,” warns together, distance themself, or otherwise change their behavior. “Before making a ding to undertake a pro- major decision, we must address these ( One idea whenject together, the couple ‘red flags.’ You cannot undertake major projects in the midst of instability or try to can do a projection exerci- fill gaps with them,” she explains. se to see if they will meet those “non negotiables” Psychologist Ana María Ospina consi- along the way, and how ders that people must go through a series they will make certain of individual experiences before venturing planning projects together, such as into building a life together as a couple. It travel, entrepreneurship, housing, is also necessary to be clear about what etc., is to talk about your expecta- they want or do not want for their lives and be able to transmit it to the other at decisions, explains Vélez. tions and set goals and actions. the right time. “Leading an independent “For example, if they are going to live in another country because one of them has a good Vélez, but both psychologists agree that, job offer, they should talk about the eventually, one person’s idea will overri- other partner’s career prospects there de the other, and it’s important that this over time or if they are going to have chil- doesn’t lead to frustrations and damage dren in that country.” the relationship. For Ospina, one solution for overco- It is also important to keep in mind ming the obstacles is to imagine the pro- that a big decision is not made overnight. cess very schematically “as if you were You must give yourself space to think going to make a sandwich.” Step by step individually and analyze all the options. you see where difficulties may arise and “It is as if they owned a company and think of possible solutions. Another pro- they are holding a meeting. Each one jection exercise proposed by Vélez is to presents their arguments, and if the pro- observe other couples and comment on posal is not approved, they must meet what you like and do not like about them. again with other perspectives to move Although support networks are impor- forward,” explains Vélez. Although the- tant, for Vélez, it is also important to rapy, individual or couple, is not always keep in mind that only the two of them necessary, it can be another resource for •know the rhythm of their relationship, overcoming setbacks 39

WCOITNH TYUOMURENMTIEND ( ))trends COMMITTING TO YOUR GOALS Ideas for success that are healthy and consistent with your personal reality help achieve individual goals. Resilience counts. ADVISOR Remodeling your house, learning to Henry David Thoreau wrote, “If one ANA MARÍA CARRILLO swim, completing a doctorate, qui- advances confidently in the direction of tting smoking, or sleeping eight his dreams and endeavors to live the life Psychiatrist hours a day. A person’s list of goals can which he has imagined, he will meet with be very long, and it can vary according to a success unexpected in common hours.” their aspirations and possibilities. Finally, He completed this work after living more when one of those tasks is crossed off, than two years in a forest, far from this translates into a personal victory, no society. That was his greatest wish and so matter what the achievement is. he achieved his satisfaction. The word éxito (success) has its ori- Many would point it out as strange or gin in the Latin exitus, which means antisocial. Labels like these are what negati- exit. The dictionary defines it as the vely affect the development of plans, and if happy outcome of a business or perfor- a person does not have enough emotional mance. However, in the collective imagi- and personal strength and ability, he may nation, this term can still be related to even abandon his goals. Society does not having one’s own home, first class edu- recognize small actions as great victories, cation, and an overflowing bank “so we need to look at the ideas we have of account, which are ideas driven by a success with a magnifying glass and recogni- consumer society that sometimes impo- ze those people who are full of achieve- ses complex standards on people. ments,” says Carrillo. “For example, an obese person who sets out to reach their Psychiatrist Ana María Carrillo ideal weight to be healthy has been success- explains that “people directly associate ful in reaching their goal. The university success with money, beauty, and recogni- professor who manages to transmit tion. But we need to break this mold, as knowledge to his students is a successful tea- it affects so many people and keeps them cher, even if he is not the most recognized from doing what they really want. So, if or awarded one,” adds the specialist. we separate ourselves from those ideas, we can come closer to a much more OVERCOMING OBSTACLES attainable definition of achievement.” The road to success is likely to be com- In his book Walden, American writer 40

( )CON TU MENTE plex. Individual situations, outside opi- nions, or a lack of resources will put the brakes on it. “Resilience is support we can use in the face of difficulty. Some are resi- lient by nature or as a result of environ- mental factors from early stages of life, but some individuals can acquire it with inner work and conscience,” explains Carrillo. One way to initiate that recognition is by answering the following questions: “How do I handle change? Do I know my limits? Do I accept my vulnerable side? How do I protect myself? What do I do to increase my personal resources: self-esteem, kindness, and determination?” The lack of perseverance can also complicate the achievement of a goal. “And if there is no consistency, the first thing I have to check is my motivation. We are only consistent if we feel motiva- ted, whether it is finishing a book, taking a trip, learning to cook, or finishing a master’s degree.” Carrillo emphasizes that if there is no evidence of motivation, it is necessary to pause and reflect on why the project was undertaken. “If I feel weak and see that I can’t make something happen, it’s good to look back and count the small things I’ve achieved and how much they cost me. For example, I was able to pass the semester with very good grades even though I had problems at home.” Difficulties and fears also lead someo- ne to challenge themselves, to think clearly in order to set realistic and mea- surable goals, and to assume healthy ideas of success. Healthy is that which does not injure, harm, or risk your life or mental health, so that self-esteem and interpersonal relationships will remain •intact in the process.” 41

( )CON TU MENTE HOW TO CREATE YOUR OWN IDEAS OF SUCCESS 42 Psychiatrist Ana Carrillo responds to that concern with these recommendations. ► Begin by eliminating everything that is unhealthy and inconsistent, unlearning in order to learn again. Remove the goals that have not been beneficial or authentic from your mind. ► Rethink projects or goals adjusted to your reality, not to the expectations of others, or the social demands or latest trends. The goal is to match your goals to what you are truly passionate about. ► Start with small goals that are consistent with what you want. Achieving them boosts self-confi- dence and determination. ► Regulate thoughts, feelings, and actions. Be sure to give them time, put them off, listen to them without judging or labeling. ► Work on social skills. A person who does not relate to his environment will have fewer resources when facing difficulties. Support networks are essential. BACK TO BASICS Carrillo explains. “Many people go through traumatic situations that are The time at home during confine- supposed to change the core of ment led many people to question their beliefs, but in practice, we see their time at work, their stress mana- that every time they overcome a cri- gement, and their ability to overco- sis, they go back to the same thing.” me obstacles. Some set short-term That is why it is important to hold on goals: get more exercise, complete a to what you learn from an experien- course. Others could hardly be ce and use it as an impulse when it separated from their work. comes to undertaking new goals. Nonetheless, not all crisis situations generate change, as specialist Ana

( )CON TU MENTE 43

( )CON TU MENTE GET ANXIETY OUT OF YOUR HEAD In order to start a better life, we must get rid of the idea that men have to be the strongest, as well as the stigma surrounding depression in men. ADVISOR DAVID A. QUEBRADAS Psychologist Television series, social networks, and movies have contributed in recent years to an increase in conversations about mental illness. There has also been a focus on men. For example, visits to therapy groups have been added to the narratives of popular characters such as Captain America, and big producers have decided to tell stories focused on how depression evolves in men, as is the case in the series Normal People. These are ways of normalizing the rea- lity of many men who are also victims of a macho culture where they are not “allowed to cry,” explains psychologist David Quebradas. “There are some who, from a young age, have heard that they must be strong, that they cannot be sad, that they need to be the ‘alpha male’ type who are capable of solving everything. These ideas are negative, and words have a lot of power.” Likewise, Quebradas states that this leads men to feel insecure about their behavior and what they think they can or cannot say. “That’s why they do not seek help or tell anyone about those 44

(( )WCITOHNYOTUURMMENINTDE fpoarrhaimellos thoughts in their head. They also fear 30 receiving a diagnosis that will stigmati- ze them. Some people would rather MINUTES OF PHYSICAL ACTI- hear about other illnesses than be told VITY PER DAY (150 MINUTES they have depression. As a result, PER WEEK) HELP IMPROVE something that could have been mild THE SYMPTOMS OF DEPRES- becomes a chronic illness.” SION AND ANXIETY. EMPATHY AND UNDERSTANDING Support from the family, the partner, and FIVE STEPS THAT ENCOURAGE friends plays a particularly important role A BETTER LIFESTYLE in the process of diagnosis. When the per- son is already aware of their symptoms, it is Learn to rest, to sleep. Have an adequate sleep hygiene. important to recognize them and identify the first warning signs that something is 1 This way not only energy is recovered, but with rest the not working properly. The specialist men- tions some symptoms, for example, if you body and the brain also considerably improve their state. have been feeling constant unease, sadness, or feeling that nothing makes sense for Eat well in order to have the energy you need to almost a month. Also, if you no longer enjoy the activities you used to love. He also 2 carry out the day’s routines. It is essential for mentions physical signs, such as a feeling of tiredness that does not go away, lack of mood and proper brain function. sleep, or eating problems. 3 Exercise. It helps everyone feel much better about their “People often associate depression with a body. It also creates positive changes in the brain. sad face, but that’s not always the case. There are many ways to express it. Constant irritabi- Cognitive training. Work on attention, memory, pro- lity, caused by even the simplest things, can also be a sign. Another idea that we have to 4 blem solving. Implement activities such as mindful- change is that a person who looks happy and ness (focus on the here and now), or conscious has ‘everything’ cannot suffer from an illness breathing to channel emotions. like depression,” states the psychologist. Maintain social relationships. Family and friends, the social Therefore, the professional recommends that if someone with depression is expres- 5 nuclei surrounding the patient are essential for support sing their emotions or ideas of hurting themself, the first reaction should not be to during their most difficult moments. Having good rela- “show them all the good reasons they have tionships helps to keep them calm and reorganize. for living. That is just disapproving what they are feeling. The important thing is to 45 understand, ask: Why did you feel like that? What made you think about that? What would you like to share?” It is impossible for family and friends to put themselves in their shoes. The best thing they can do is listen, give support when seeking professio- •nal help, and follow a healthy lifestyle

( )CON TU CUERPO )WITH YOUR BODY QUITTING SMOKING IS MANY PEOPLE’S GOAL AT THE BEGINNING OF THE YEAR. DETERMINATION IS KEY IN THIS PROCESS. YOUR BODY APPRECIATES IT 20 minutes after stopping this habit, blood pressure and heart rate drop, reducing the risk of serious illness in the long term. CONTROLLING ANXIETY For this, chewing gum, raw vegeta- bles, or sugar-free candies are useful. Staying hydrated is also important. STAY STRONG Nicotine is addictive, so it is not easy to quit, but it is achievable. One idea is to set time goals and give yourself rewards. 3 MONTHS AFTER QUITTING SMOKING, THE LUNG CAPACITY IMPROVES: MEDICAL LIBRARY, NATIONAL HEALTH INSTITUTE, USA 46



HOLIDAYS WITHOUT OVERINDULGENCE During this time of celebration, meals are often abundant. If food isn’t handled properly, it could cause food poisoning. Identify the risks.

( )WITH YOUR BODY go natural ADVISOR (Hygiene and proper handling CATALINA CARDONA CIFUENTES of foods is crucial in preventing food poiso- ning. You must be aware of what you eat Internist and gastroenterologist so you don’t have a bad time. It is the holiday season, and with happens by mixing certain foods or eating Christmas and New Year just around too much,” says the specialist. the corner, everyone is ready to cele- brate around the table with a good meal. According to the gastroenterologist, Overeating is a possibility. In addition, it food poisoning is usually acute and seve- may be possible for a microorganism to re, and can happen even with small por- enter your digestive system and cause tions of food. It is characterized by some type of food poisoning. Therefore, colicky abdominal pain, and is usually you must pay attention to what you eat. accompanied by fever, vomiting, acute diarrhea, and headache. In very severe The U.S. National Library of cases, stools may be bloody and someti- Medicine’s website, MedlinePlus, defi- mes other symptoms such as skin rashes nes food poisoning as an illness caused or joint pain may occur. by the consumption of food or water contaminated with a bacterium, bacte- Indigestion, on the other hand, rial toxin, parasite, virus, or other chemi- happens when there is an excess of food cal. The website states that “most cases or when you have eaten something that of food poisoning are caused by does not sit well due to individual sensi- common bacteria such as staphylococcus tivity. This may cause abdominal disten- or Escherichia coli (E. coli).” tion, pain, but no fever, chills or malaise. “A persistent feeling of fullness is expe- It is often thought that the combina- rienced, including diarrhea, nausea or tion of different ingredients can be vomiting, but not other signs such as harmful. But with the exception of intoxi- acute fever, increased palpitations, or low cation from alcohol or psychoactive subs- blood pressure,” states the gastroentero- tances, from a nutritional point of view, logist. “There are foods that, due to their food poisoning usually doesn’t result composition, are more difficult to digest, from mixing different types of food. so they are more work for the digestive tract, but they do not represent food poi- FOOD POISONING VS. INDIGESTION To learn how to determine if you are suffe- •soning as such,” says Cardona ring from food poisoning, gastroenterolo- gist Catalina Cifuentes explains that it is important to differentiate it from indiges- tion, since both problems share some symptoms. “Food poisoning is caused by bacteria in food or water, but indigestion 49

WITH YOUR BODY ( )go natural THREE PRINCIPLES YOU SHOULD NEVER FORGET Gastroenterologist Catalina Cardona offers some tips for taking care of yourself when there is an abundance of food. 1 STAY HYDRATED IF YOU EXPERIENCE FOOD POISONING Sometimes food poisoning can be mild used, are available without prescription and handled at home simply with hydra- and can be taken without problem in case tion and rest so that your electrolytes do of discomfort. There are also some over- not decrease, putting your health at risk. the-counter antiemetics (drugs to relieve However, there are more severe cases that nausea and prevent vomiting). need hospital treatment because they What should be avoided at all costs is self- require antibiotics and antiparasitics. Oral medication with antibiotics. It is best to rehydration salts, which are commonly consult with a doctor. BE CAREFUL WITH STREET FOODSometimes, when eating street food, espe- cially fruit or vegetables, dairy products, and seafood, the food is not washed pro- perly, which makes food poisoning more 2likely. Foods left in street vendor stands for an entire day may be susceptible to going bad. Try to buy street foods that are cooked and hot, in places where hygiene and biosafety protocols are met, especia- lly during the pandemic. 3 DRINK IN MODERATION 50 The metabolism of alcohol depends on how What is most worrying, especially in December, fast each person’s liver can process it. It is a fact is the risk of consuming adulterated alcohol, that eating fatty foods that take a long time to which can cause severe side effects, especially be digested contribute to a certain extent to for the liver. Some symptoms that can alert you lowering the effect of liquor. Drinking alcoholic to alcohol poisoning are abnormal changes in a beverages on an empty stomach is not recom- person’s behavior, delusional states of cons- mended, and you should drink in moderation. ciousness, or seizures.