www.revistasaludcoomeva.co ISSN 1692 - 5556 Febrero - Marzo 2019 - Edición 145 WALKING AT A GOOD PACE 1
ISSN 1692 - 5556 Febrero - Marzo 2019 - Edición 145 CUIDARTE www.revistasaludcoomeva.co CAMINAR A ES QUERERTE BUEN RITMO Jorge Alberto Zapata B. lable through web and mobile versions). Issue 145 Prepaid Medicine CEO This application can be accessed by February - March 2019 people of all ages to record their data, Getting our users and their families symptoms, diseases, medical history and Revista Salud Founder to become passionate about lea- receive personalized recommendations Gilberto Lotero Muñoz (q.e.p.d.) ding a healthy lifestyle is what with scientific evidence through the Coomeva Private Healthcare wants for platform, mail and text messages. This Chairman of the Board the present and future of its enrollees. platform offers the possibility of interac- José Vicente Torres Osorio This is a continued commitment that we ting and asking questions that are answe- express under our pledge that Your red by experts in the shortest possible Executive President Of the Health and Loving Yourself is important. time. This platform provides a digital clini- Cooperativo Coomeva Business Group We seek to constantly improve and trans- cal history that guides enrollees on how Alfredo Arana Velasco form the quality of our users lives that are to adopt healthy lifestyle habits. part of our program through principles as We therefore continue to contribute CEO Coomeva Sector Salud essential as self-care, mental wellbeing the experience we have in health care in Gilberto Quinche Toro and the comprehensive care of children order to protect more than 353,000 and young people. We invite our enro- users and their loved ones through pro- Prepaid Medicine CEO llees to do exercise routines to take care per risk management by promoting Jorge Alberto Zapata Builes of their musculoskeletal systems, stick to a people’s health, offering prevention and healthy eating plan, and practice good providing health prediction. These National Director of Strategy sleep hygiene, among other actions that actions are founded on digital transfor- and New Business contribute to their wellbeing. This is how mation and knowledge that align with Mauricio Castillo Pérez we establish a complete model of technological advances and what the support to our users, providing them with market needs. These significant advan- National Director of Marketing advice on self-care as part of their medi- ces are possible thanks to the trust our Sector Salud cal follow-up, as well as guided motivation users have had in us over these past 45 Camilo Ernesto Diusabá Perdomo through the My History application (avai- years. Through the quality of our servi- ces and products, we will continue buil- General Manager ding this trust in 2019. Xiomara Iveth Campo Magazine General Editor Journalists Commercialization Editorial Committee Paula Andrea Montoya T. Pascual Estrada Garcés Isabel Vallejo Jiménez El Colombiano National Director of Prepaid Magazine Editor Healthcare Natalia Estefania Botero C. Ana María López de Mesa Cali: Marisol Monsalve Blanca Inés Vélez Arbeláez Graphic Editor National Director of Oral Health Hugo A. Vásquez E. Carolina Bedoya Maya 310 544 2354 Sandra Viviana Muñoz Rodríguez Director of Epidemiology Design María Camila Duque Escobar marisolm@elcolombiano.com.co Bertha Varela Rojas Luis Salazar Garcés National Chief of Medical Audit Editorial and Graphic Direction, Cristina Calle Ortiz Bogotá: Ana María Echandía Julián Villegas National Chief of Risk Management in prepress and printing María Antonia Giraldo Rojas 3183764776 Health Mabel Irina Calero El Colombiano Photography Medellín: Mónica Gómez Chief of Brand Integral Medicine, Oral Tel.: (4) 331 5252 312 202 7269 Health and International Business elcolombiano@elcolombiano.com.co Martha Liliana Cifuentes Castaño ShutterStock - Cortesía monicagr@elcolombiano.com.co National Chief of Risk Management in Health The contents of all Salud Coomeva Medicina Prepagada S.A. magazine articles are illustrative in nature and/or for general knowledge. In no case are they meant to replace the advice or guidance of a physician. Readers shall not use this information in order to self-diagnose and/or perform an analysis, Collaborators diagnosis or treatment of a disease or health problem without consulting with a certified physician. Gustavo Adolfo Ocampo Palacios The product and service offers made in the ads published in the Salud Coomeva Medicina Prepagada S.A. magazine are the sole responsibility of the Álvaro Mauricio Durán López advertisers. Also, the company is not liable nor obligated to provide its affiliates the services, procedures or treatments described in the contents of Tatiana Osorio Cano articles that are not included in the coverage offered by Coomeva Medicina Prepagada S.A., nor shall they be obligated to include them in their plans Luisa Fernanda Ramírez Velasco and services. All rights reserved. May not be reproduced in any form or system. © 2019 Juan Fernando Saavedra Aulestia Marco Emilio Ocampo Viviana Trujillo Jiménez Cristian Yair Viveros Mosquera
TABLE OF CONTENT February - March 2019 7 31 57 73 ( ) ( )( ) ( )WITH YOUR MIND WITH YOUR BODY WITH YOUR WORLD CORPORATE 8 Harmony in health 32 Little giants 58 Your generation 74 Special Connect to art to Healthy lunches to Communication is the Kidneys: transform the world reinforce healthy key to boundaries Cleaning machines eating habits 12 Prevention 62 Trends 76 Prevention Identifying the cause 40 For her Don’t get caught up! Water: A resource of insomnia A monthly cycle leisure time is also for life a priority 18 Little giants 44 For him 78 Services Children who are Going to the doctor 65 Grandparents Compassionate and more aware of their is not a matter of Life without limits professional actions gender medical care 68 Keep in mind 22 Couples 46 Go natural Steps in the 80 Trends Love isn’t always Better when right direction Aboutti adds teleme- blind to age they’re bitten dicine to its portfolio of services 26 Keep in mind 48 For your smile Letting go For good oral hygiene, to move on routine is important
( )CON TU MENTE )WITH YOUR MIND BREATHING TECHNIQUES THAT INVOLVE THE DIAPHRAGM ARE ONE WAY TO IMPROVE DIGES- TION AND RELAX THE BODY. REST AND RENEWAL Not getting enough oxygen leads to the onset of diseases such as anxiety, heart problems, digestive problems and muscle disorders. AWARENESS To breathe properly you must be aware of how you are doing it. Your breathing you should be natural and deep. MAKE TIME FOR IT Sentarse, relajar los hombros sin ten- sión, poner una mano sobre el vien- tre y la otra sobre el pecho. Inhalar por la nariz dos segundos y expulsar. 1 ONCE A DAY IS THE RECOMMEN- DED AMOUNT FOR HOW OFTEN YOU SHOULD PRACTICE DIAPHRAG- MATIC OR ABDOMINAL BREATHING7.
WCOITNH TYUOMURENMTIEND ( ))harmony in health CONNECT TO ART TO TRANSFORM THE WORLD Creating and expressing yourself is an ability that is innate to the human experience, which is why having an art has several benefits that are good for your overall health. MEDICAL ADVISOR MARTHA ISABEL PARRA – Psychologist Achieving a balance between your mind and at EmocionArte, an art therapy center. body can be reached through habits such as Whether it is painting a canvas, harmonizing healthy eating and playing sports. Art also has chords when playing an instrument, moving a positive impact on people’s qualities of life, as it through dance, using a color palette to paint or increases people’s levels of creativity, improves their decorate a space, or on stage at a theater, these acti- physical and mental activity and serves as a means to vities connect individuals with their creative ins- express different emotions, therefore giving it a thera- tincts, which transforms into feelings of wellbeing peutic role. As Marta Isabel Parra explains, “Humans and harmony. Art can also be found in a person’s have the ability to transform the world. With mate- daily life, “When we cook, we resolve problems or rials such as clay you can create different shapes, and we try to do things in a different way, aligning our- with wood, you can design with it to build furniture selves with our natural creativity,” Parra states. or a house. This is why doing art is a condition that Art is a part of all stages of life and all people have is innate to us.” Parra is a psychologist and therapist the talent or ability to practice it. 8
( )CON TU MENTE CREATIVITY AND FAN- TASY IN CHILDHOOD In their first seven years of life, children are 100% creative, “This is why art must not only be introduced as an activity, but should be part of their daily lives. Fantasy is part of their reality and should be encouraged in them to contribute to their physical and integral deve- lopment,” María Isabel Parra states. Painting, body language or thea- ter, for example, improve self-esteem and give them different tools for expressing their emotions. In addition, as children learn about the rhythm of musical notes, music education is beneficial to understan- ding numbers and math exercises. The psychologist recommends that parents read their children stories at home in a playful way, invi- ting them to interact with household items such as pillows, blankets or chairs to use the notion of fantasy in a positive way. DIFFERENT EXPRESSIONS IN TEEN YEARS Teens are in a stage in which they began to search for their iden- tity. Generally, they are quiet and keep their distance from adults. “The arts can motivate them to express their feelings. With music, for example, when they play an instrument, sing or are part of a band with a group of friends, they can release negative emotions such as fear or frustration, or positive emotions such as happi- ness. When they create a melody or work of art, they are giving their personal signature and taking on a physical and mental dis- cipline that contributes to their academic and personal deve- lopment,” our psychologist states. 9
WCOITNH TYUOMURENMTIEND ( ))harmony in health GET OUT OF YOUR ADULT ROUTINE With the fast pace of work life, adults tend to believe that art is just for people who study it as a profession. However, “By choosing a profession, we choose something that we are passionate about, and therefore art is part of our daily lives,” our specialist adds. Art has to do with exploring and creating to get out of our routine and do things in a different way. Activities such as yoga, dance and theater help you clear your mind, release stress and allows you to let go of negative feelings. Try making a work of art out of your pro- fession, complementing it with academic works and other activities that interest you in order to feel good about what you do and to search for new methods of being and creating. BOOST YOUR SELF-ESTEEM AS YOU AGE Something interesting happens with this population, “They beco- me children again. When they connect with youth, they create very strong bonds that improve their self-esteem,” the specialist states. Activities such as knitting are very beneficial to people’s health, as in addition to clearing the mind, it improves concentra- tion and is an art that encourages conversation. When knitting is a tradition, this knowledge can be passed down. It can also serve as recreational therapy and can improve your memory. 10
( )CON TU MENTE NEW STIMULI Regardless of the artistic activity that you practice, the following are some of the bene- fits of art on people’s health: 1 The body: Art helps you to develop exercises that improve your motor skills. Dance helps con- tribute to strengthening your muscles and joints. The mind: When you make, create, implement, observe and listen in order to create a work of 2 art, you stimulate your imagination and cognitive functions. Art also improves your concentration, memory and fosters learning. Self-esteem: When a person feels they have created something, they increase their sense of 3 confidence, connect with their emotions, feel a sense of worthiness and that they can make a difference. Emotions: Art allows for both negative and posi- 4 tive emotions to be expressed in an authentic •way and also releases them in a healthy way 11
WCOITNH TYUOMURENMTIEND ( ))prevention Dormir plácidamente en las noches, IDENTIFIQUE LA CAUSA DEL las siete horas indicadas, o cuando se lo propone, no parece un hábi- INSOMNIO to tan fácil para al menos el 59 % de los colombianos y el 50 % de la población Dificultad para dormir o despertares mundial. Los trastornos del sueño resul- nocturnos sin lograr el descanso tan comunes, siendo el insomnio, una de las pesadillas más comunes del buen des- esperado pueden ser una pesadilla si canso. Alejandro Villarraga, neurólogo clí- no se corrigen a tiempo. nico y líder del Instituto de Neurociencias de la Clínica Las Américas en Medellín, ASESOR ALEJANDRO VILLARRAGA - Neurólogo clínico indica que este se puede presentar de dos formas: cuando la persona no puede dor- sobre todo, si la falta de reposo le hace conectado a unos electrodos en su cuero mir y cuando se despierta en las noches. pasar a una persona extenuantes jornadas, cabelludo para registrar la actividad cere- padecer irritabilidad y tener malas relacio- bral y a unos sensores que miden sus “Los seres humanos somos diurnos por nes interpersonales. movimientos respiratorios, ronquidos, el naturaleza, pues somos una especie diseña- nivel de oxígeno en la sangre, por ejem- da para funcionar de día, nuestros antepa- CÓMO ENFRENTARLO plo, es posible establecer un diagnóstico y sados dedicaban esta jornada a la caza para Lo primero que hay que identificar es la determinar el proceso a seguir. garantizar su subsistencia y en las noches causa real del insomnio, pues de acuerdo se resguardaban de los depredadores que con el neurólogo, el origen no siempre También está la formulación de mela- los rondaban, aprovechando ese tiempo está relacionado directamente al sueño tonina para suplir la ausencia de esta para descansar y recuperar energías para sino a otras patologías como vejiga hipe- sustancia que el cerebro secreta durante seguir sus actividades al día siguiente”. ractiva, apnea, problemas respiratorios o el día, aunque lo recomendado es con- psiquiátricos. A través de la realización de sultar al especialista antes de consumir- Por tanto, dormir es una necesidad una polisomnografía, un estudio en el que la. El tratamiento puede integrar medi- fisiológica, pues el cerebro como tal tiene el paciente pasa una noche en la clínica camentos, medicina alternativa y proce- la necesidad de retirarse de los estímulos; sos terapéuticos. del ruido, de la luz, con el propósito de restaurar procesos, consolidar la memoria y la información recibida durante el día durante las distintas fases del sueño. Adoptar una higiene del sueño es clave y consultar a tiempo a un especialista, 12
( )CON TU MENTE DETERMINE THE Practicing sleep hygiene is key and if CAUSE OF INSOMNIA your lack lack of rest is causing you to have strenuous days, irritability and is lea- Difficulty sleeping or waking up at night without ding you to have bad interpersonal rela- being able to fall asleep again can become a real tionships, it is especially important to see nightmare without timely treatment. a specialist as soon as possible. MEDICAL ADVISOR ALEJANDRO VILLARRAGA - Clinical neurologist DEALING WITH INSOMNIA The first step is to identify is the under- Getting a peaceful night’s sleep “Human beings are diurnal beings by lying cause of the insomnia. According to (the recommended seven hours) nature because our species is designed to our neurologist, the cause of insomnia is or even trying to do so, turns function during the day. Our ancestors not always directly related to sleep but to out to not be an easy habit for at least used daytime to hunt in order to make other conditions such as an overactive 59% of Colombians and for 50% of the sure they would survive, and at night, they bladder, sleep apnea, respiratory problems world’s population. Sleep disorders are would seek protection from their surroun- or mental health issues. Through perfor- common, insomnia being one of the ding predators, taking advantage of that ming a polysomnography, a diagnosis can most common forms of nightmares to time to rest and recover their energy to be made and the treatment that should good sleep. As Alejandro Villarraga indi- continue their activities the next day.” follow can be determined. A polysomno- cates, clinical neurologist and head of graphy is a study in which a patient the Neuroscience Institute at the Las Sleep is therefore a physiological need. spends a night in a clinic with electrodes Américas Clinic in Medellín, insomnia The brain itself must disengage from stimu- and sensors connected to their scalp to manifests in two different ways: when a li such as noise and light in order to restore record brain activity and to measure person cannot fall asleep or when they its processes and to consolidate memory breathing movements, snoring, and wake up at night. and the information it receives throughout oxygen levels in the blood, for example. the day during the different stages of sleep. Melatonin can also be taken to suple- ment the absence of this substance secreted by the brain during the day. Consult with a specialist before consuming it. Treatment can include a combination of medication, alternative medicine and therapy. 13
WCOITNH TYUOMURENMTIEND ( ))prevention CONOCER LA CLASIFICACIÓN DEL INSOMNIO El neurólogo clínico Alejandro Villarraga afirma que existen cuatro tipos de insomnio: De conciliación: se divide en primarios y secundarios. Los primeros no tienen causas, 1 simplemente no es posible conciliar el sueño con rapidez. En los secundarios, los facto- res asociados son la actividad física, el estrés, las alteraciones psiquiátricas o el estar experimentando alguna sensación de dolor o sufrimiento que impiden el descanso. De mantenimiento: por lo general tiene que ver con situaciones emocionales o de 2 mala respiración, con episodios de ronquidos vinculados, en especial, al sobrepeso. También se presenta por el Síndrome de las Piernas Inquietas, que suele conectarse con sensaciones de ansiedad, como cuando alguien se prepara para un viaje anhelado y no puede dejar de ver el despertador esperando a que sea la hora de levantarse. 3 De reconciliación: en estos casos la persona se despierta y difícilmente logra acostar- se de nuevo. Suele ocurrir por reacciones metabólicas o situaciones emocionales. 4 De sueño fragmentado: ocurre cuando el individuo se despierta varias veces en la noche por causas fisiológicas, pero logra volver a dormirse. DORMIR CON CALIDAD La Asociación Colombiana de Medicina del Sueño Colombiana (Acmes) da las siguientes pautas para vincular la higiene del sueño en el día a día. Acostarse y levantarse preferiblemente a la misma hora. Descansar en un cuarto oscuro, cómodo y silencioso. No deben haber equipos elec- trónicos, esto incluye el celular. No acostarse con hambre ni muy lleno. Si se realiza ejercicio, ir a la cama al menos dos horas después de hacer la rutina. Evitar las bebidas oscuras: el café, el té, el chocolate y los energizantes. Si no se logra conciliar el sueño después de acostarse, pararse de la cama y relajarse. Luego, volver a intentar conciliar el sueño. 14
( )CON TU MENTE DETERMINE WHAT TYPE OF INSOMNIA YOU HAVE Clinical neurologist Alejandro Villarraga explains the four types of insomnia: Onset insomnia: This form of insomnia is divided into primary and secondary. There are 1 no causes to primary onset insomnia, it is simply a condition in which it is not possible to fall asleep quickly. In secondary onset insomnia, the factors that are associated with it include physical activity, stress, mental health conditions or experiencing some sense of pain or suffering that prevents rest. Maintenance insomnia: This is usually related to emotional situations or poor breathing 2 along with episodes of snoring, especially in people who are overweight. It also mani- fests with Restless Legs Syndrome, which is usually related to feelings of anxiety, such as when someone is getting ready for a long-awaited trip and cannot stop looking at the alarm, waiting for it to be time to get up. 3 Mid-sleep awakening: This occurs when the person wakes up and has a hard time getting back to sleep again. It is usually caused by metabolic reactions or emotional situations. 4 Fragmented sleep: Occurs when the individual wakes up several times at night for physiological reasons, but manages to go back to sleep. GET QUALITY SLEEP The Colombian Association of Sleep Medicine (ACMES), provides the following guidelines to make sleep hygiene a daily practice. Try to go to bed and wake up at the same time. Sleep in a dark, comfortable and silent room. Do not sleep with electronic equipment, including cell phones. Do not go to bed hungry or too full. If you do exercise, do not go to bed until at least two hours after finishing your workout. Avoid caffinated beverages: coffee, tea, hot chocolate and energy drinks. If you cannot fall asleep after going to bed, get out of bed and do something to help you relax. Then, try to fall asleep again. 15
WCOITNH TYUOMURENMTIEND ( ))prevention OTRAS ALTERACIONES OTHER SLEEP DISORDERS DEL SUEÑO ► Obstructive sleep apnea (OSA): Occurs when the upper ► Apnea Obstructiva del Sueño (AOS): se da cuando los mús- muscles of the throat relax too much while you are sleeping, culos superiores de la garganta se relajan demasiado mien- which restricts the passage of oxygen. This causes the indivi- tras se está durmiendo, lo que restringe el paso de oxigeno. dual to wake up and interrupts their sleep cycle, which Esto produce un despertar y una interrupción del ciclo del makes the person wake up frequently. People often do not sueño, lo que hace que la persona se despierte frecuente- remember these episodes. Symptoms: Shortness of breath, mente. Las personas no se acuerdan, generalmente, de and loud and frequent snoring. Risk factors: Those who are estos episodios. Síntomas: ahogos, ronquidos fuertes y fre- obese and are at risk of cardiovascular disease. cuentes. Factores de riesgo: quienes tienen obesidad con riesgo de enfermedades cardiovasculares. ► Restless Legs Syndrome (RLS): This is the frequent move- ment of the limbs while sleeping. This makes the person ► Síndrome de Piernas Inquietas (SPI): se caracteriza por el wake up and get out of bed to relax, therefore making it movimiento frecuente de las extremidades al momento de difficult to fall asleep. Symptoms: Difficulty falling asleep due estar dormido. Ocasiona que la persona se despierte y se to the feeling of restlessness, an uncontrollable movement pare de la cama para relajarse, por lo tanto, tiene dificultad of the legs, having relatives who suffer from RLS. Risk fac- para conciliar el sueño. Síntomas: dificultad para quedarse tors: Pregnant women and people with eating disorders, dormido debido a la sensación de inquietud, movimiento sin kidney failure, diabetes and anemia. control de las piernas. Factores de riesgo: tener familiares que padecen el síndrome, estar embarazada, tener trastor- ► Parasomnias: Abnormal or unusual behavior during sleep, nos alimenticios, insuficiencia renal, diabetes y anemia. including somnambulism (sleepwalking), somnilochia (talking in your sleep), bruxism (teeth grinding), sleep myoclonus (loss ► Parasomnias: comportamientos anormales o no usuales of muscle control), sexsomnia (having sex while asleep), and durante el sueño, incluyen el sonambulismo (caminar dormi- nightmares (night terrors), among others. Risk factors: The do), la somniloquia (hablar dormido), el bruxismo (desgaste onset of parasomnias is most common before the age of 18. de los dientes), mioclonías del sueño (no hay control muscu- lar), sexomnia (tener relaciones sexuales mientras se duer- ► Narcolepsy: Extreme drowsiness during the day. me), pesadillas (terrores nocturnos), entre otros. Factores de Symptoms: Sleep paralysis and in some cases, hallucina- riesgo: predominan antes de los 18 años. •tions. Risk factors: This is an inherited disorder, however ► Narcolepsia: es la somnolencia extrema durante el día. Síntomas: parálisis del sueño y alucinaciones, en algunos anyone can have it, regardless of age casos. Factores de riesgo: es un trastorno heredado, •aunque puede presentarlo cualquier persona, sin rela- ción con una edad específica 16
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( )CON TU MENTE CHILDREN WHO ARE MORE AWARE OF THEIR ACTIONS ADVISOR Respect, interacting with your child and using PAULA ANDREA appropriate language help give children guidelines JARAMILLO ESCOBAR Family Educator in Positive Discipline to know how to make their own decisions. Positive discipline is neither permis- cepts in education about punishment: sive nor repressive: it is empathe- tic, assertive, accepts “no” as a res- giving a spanking and phrases like, “If you ponse and says “yes” when necessary. “Positive discipline means to include don’t eat, I won’t take you to your soccer children in parents’ conversations and household decisions. It means not dis- practice.” The idea is to use communica- trusting children, assessing their acts and giving them the guidelines they tion, support and to change your para- need to do things properly,” explains Paula Andrea Jaramillo Escobar, family digm in order to contribute to the deve- educator in positive discipline. (As they develop,lopment of human beings According to Jane Nelsen, co-founder of this paradigm, the principles of positive that are freer and more discipline are to be kind and firm at the aware of their decisions. same time, which is effective in the long- term to teach children life skills such as “This should not be con- self-discipline, responsibility, conflict reso- fused with letting children lution and respect for others. In short, it do what they want. This is encourages children to discover their own actually about a combina- abilities. To ascribe to this model, it is very tion of affection and disci- children learn from what they see important to eliminate traditional con- at home, which is why the examples they follow should be consistent. pline. If I love my child, I must give them a sort of invisible gui- dance from the moment they are born and let them go little by little as they learn the norms for dealing with the world,” adds Jaramillo Escobar. As parents, it is therefore key to distan- ce yourself from your aspirations and from 19
( )CON TU MENTE thinking that the child should act in a cer- that being reprimanded is an opportunity tain way. Understand that your little one to grow in all aspects of life. “is a work in progress” that responds to sti- muli and reacts in a way that is typical for Last, it is important to emphasize that their age. For example, at age two, your in order for your child to find a philo- child may throw tantrums when they want sophy there that matches what they learn something because they still do not have at home, as caregivers, it is important to the verbal control to say, “I want this.” In find a school that adapts to your family’s such cases, addressing your child once they needs. “Teachers and classmates, however, have calmed down will help them unders- may not be in alignment with our metho- tand that there are other ways to achieve dology for raising our child. So it is impor- things. This is an opportunity to introject tant to make sure that what we teach them norms and rules in children so they can promotes the values, character and auto- coexist with others, understand what is nomy that allows them to identify diffe- right and wrong, develop their logic to rences and deal with them in society with understand the positive and negative con- sound arguments, in respectful manner sequences of their acts, and understand and with a solid personality,” Paula •Andrea Jaramillo concludes ON GIVING PUNISHMENTS For Jane Nelsen, punishment only stops bad behavior for a short period of time, but does not work in the long term since it does not teach the skills necessary to solve problems and rely on one’s own abilities. Studies also show that children have an easier time solving problems when they feel good about themselves. 20
( ))WCOITNHTYUOMURENMTIEND little giants WHAT YOU NEED TO USE POSITIVE DISCIPLINE: Love: Demonstrating love in a consistent way allows “Special” time: Frequently setting aside time to children to learn to believe in themselves. talk fosters the logical and natural development of Confidence: Gives children the certainty that they children’s actions. can tell their parents what happens to them. Respect: Speak with affection and restraint in a Support: Reinforces self-esteem and motivates chil- clear and forceful way to give explanations and dren to make decisions, to go to you when they clues to talk and address others with respect. have concerns and to constantly learn new things. TECHNIQUES TO APPLY THIS MODEL ► When you put your child to bed, ask them to share their “saddest” and “happiest” moments of their day with you. Then, tell them yours. You will be surprised at what you learn. ► Give serious chores to children at home so they feel a sense of commitment and personal responsibility. ► Take the time to teach. Make sure they understand what it means to “clean the kitchen.” For them, this may just mean to put the dishes in the dishwasher. ► Teach them that mistakes are learning opportunities. ► Make sure love and respect are part of the messages you convey. Start with, “You are important to me. I’m worried about the situation you experienced. Would you work with me to find a solution?” 21
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( )CON TU MENTE LOVE ISN’T ALWAYS BLIND TO AGE Everything that can bring two people with a significant age difference together at first, can be what puts the relationship at risk later on. MEDICAL ADVISOR BEATRIZ ARANGO Family and Couples Therapist Romanticism has taught us that with love, anything is possi- 15 ble, that age is not an obstacle, and that all problems can be overcome. While there is a lot of truth to this, there is also YEARS OR MORE IS THE AGE much to analyze and reflect on in order for love grow strong effec- DIFFERENCE IN WHICH, CLINI- tively and break down all barriers. CALLY SPEAKING, COUPLES The statistical analysis of a study conducted by Emory HAVE MORE CRISES AND University in Atlanta found that relationships with a 10-year MISUNDERSTANDINGS. age difference increased the chances of divorce by 39%; if this age difference was 20 years, chances of divorce grew to 95%. 3 For the study, 3,000 people participated who at some point had a relationship with an older partner. According to the YEARS OF DATING BEFORE study’s conclusions, the perfect age difference for a couple is GETTING MARRIED HELPS 12 months, as it found that only 3% of these couples separate. REDUCE THE LIKELIHOOD OF GETTING A DIVORCE But does it have to be this way? Changes in the modern world now allow for these types of couples to last longer. BY 30%. While the social taboo continues to exist, preventing many relationships from flourishing, new generations are holding greater disregard for these taboos. As Dr. Beatriz Arango explains, a family and couples therapist, the fact that more and more people have decided not to have kids has contributed to the likelihood of having older partners without the need to worry about reproducing. This phenomenon also reduces the chances of separations. Despite all of this, the risk still exists. While scientifically speaking, there are no specific reasons behind why couples separate, there are certain situations at certain phases of a rela- tionship that can pose a threat to separation. As our specialist explains, however, “All couples face their own unique issues and they each must treat them as so.” 23
( )CON TU MENTE STAGES OF LOVE FOUNDATIONS FOR A As with all loving relationships, the first year and a half of the SOLID RELATIONSHIP relationship is the ‘falling in love’ stage, “This stage is hormonal and primitive.” Love is part of our limbic system and is related to ► Communication is key. Speak with love and in an opportune pleasure. It is normal for younger people to feel attracted to more and clear way about the different chronological processes adult people due to the wisdom they possess, for example. This that each partner will have. comes from the desire to want to gain knowledge. The power they have, their confidence and their experience also makes ► Be clear about the needs each person has and take on the them a protective and supportive figure for future life goals. In responsibility of meeting these needs on your own. contrast, adults will feel younger. Spending time with a younger social group gives them energy, vitality and they also experience ► Adapt to the other’s needs without losing your own free- sexual renewal. In these situations we refer to couples who first doms, preferences and interests. feel completely connected, but due to their hormonal activity, they may not think of how their differences may pose a threat to ► Start with a solid foundation for a healthy, loving rela- their relationship in the future. tionship. This allows us to treat our partners with much more kindness and not give up in times of crisis. In the second phase of falling in love, the neural connections that lead to growing stronger feelings for each other and to the ► Make a daily commitment to keep the relationship up and desire for commitment occur in the cerebral neocortex. This is continue loving and respecting the other. the stage in which these differences that could affect them should be recognized and accepted, establishing a commitment to continue the relationship despite these differences. 24
( )CON TU MENTE couples THE MOST COMMON RISKS Some authors maintain that relationships with marked age diffe- rences are conditioned by unconscious psychological needs, such as the famous Oedipus and Electra complexes, for example. In these cases, in which the main connection is that of a paternalis- tic figure, the couple’s future may face further complications. Differences in sexual dynamics are also issues. The most common case is the decrease in libido in middle-aged men; and with women, an increased sex drive during menopause due to not having to worry about family planning. On the other hand, emotionally, there may be obstacles with: adapting to the other person’s pace of life, not having expectations and short-term goals that coincide, how the coup- le relates to society and facing opposition from the family. It is also true that, “While taboos have decreased, it is still more accepted to see an older man with a young woman rather than the other way around.” In these types of couples, because of this social pressure, there can be more risks. As time passes, it becomes common for more critical stages to arise. As the younger partner ages and the older partner beco- mes an older adult, it is normal for couples to separate. This is related to the famous mid-life crisis (age 40 in women and about 55 in men): “A stage in which many problems arise as each indi- vidual is looking to satisfy their own needs,” the therapist states. As the older person ages, their physical and emotional capacities are completely different from those of their young partner, which is when commitment should prevail. The values each person brings to a relationship, how they were raised and shared experiences play a key role in strengthe- ning a couple’s bond. Our specialist encourages couples to live life with curiosity, optimism and a daily commitment to each other. “The old tale that our grandmothers used to tell us, ‘water the bush daily,’ has been very helpful in couples therapy, preci- sely because it is a daily acknowledgement of the liberty we have •to continue to love and remain committed.” 25
( )CON TU MENTE LETTING GO MEDICAL ADVISORS JULIÁN HURTADO TO MOVE ON MONDRAGÓN Specialist in Alternative Prevent physical situations and emotions Therapy, practitioner at from affecting your motivation. Having a great Coomeva Private year requires consistency and attitude. Healthcare JAIME ADAMS DUEÑAS - Psychiatrist, practitioner at Coomeva Private Healthcare Once you start your year and A BURDEN-FREE BODY January is over, it is time to get The body has natural ways of cleansing things in order, get the motiva- tion from this season to last for the next itself from what it doesn’t need in order 10 months and incorporate a better for it to function. The organs responsible rhythm for your daily life. for doing this are the liver, the kidneys, the colon and, to a lesser extent, the lungs In this sense of the word, the term and the skin. These organs neutralize and “detox” has become common. While transform toxins so that they can be elimi- this term generally refers to the process a nated either through urine or feces. person goes through who is addicted to substances, or to medical treatment The best recommendation is to keep administered to someone who has come your digestive system and liver healthy. into contact with toxic substances in This can be achieved by doing regular order to eliminate them, the meaning of exercise, leading a balanced diet that is detox has expanded and now also refers rich in fiber, vitamins and minerals, and to bodily, mental and digital aspects. avoiding the consumption of alcohol. This is why it is not necessary to 26
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CON TU MENTE ( )keep in mind resort to extreme diets that encourage tion, therefore, is to consult with a pro- nal stress to what we normally experience,” fasting or to exclusively consume of fessional before making drastic changes explains psychiatrist Jaime Adams Dueñas. some type of food or drink to detoxify in your eating habits. yourself. “If we do not give our body To offset the effects of this state, Dr. energy and then we begin to use it, we A STRONG MIND Adams recommends taking time away from affect our metabolism and other normal For many people, the end and beginning distractions to do introspection, examine body processes,” says Dr. Julián of the year can be particularly stressful what our state of mind is and what behaviors Hurtado, a specialist in alternative thera- times because in addition to stress, there or attitudes are worth keeping. Most impor- pies and plant pharmacology. may be family gatherings or difficult eco- tantly, he invites us to determine triggers nomic situations. Free yourself from emo- bring up negative emotions or attitudes that In addition to a healthy lifestyle, Dr. tional burdens in order to focus on conti- make us feel worried and stressed in order to Julián Hurtado has a few recommenda- nuing to fulfill the goals that were pla- remove them from our everyday lives. tions to help aid in the process of elimi- nned for the months to come. nating waste. “Eating artichokes, flax- “We must put in the time to let oursel- seed, white tea or pomegranate help the “When we talk about detoxing, we refer ves grow internally; each one of us can body function properly.” However, he to eliminating a harmful agent that is not achieve this through different techniques. cautions, “Each treatment is individual good for our body. When it comes to our One alternative can be to put relaxing and what works for one person, may not minds, feelings or circumstances in our music on,” the doctor explains. Other help another.” The best recommenda- environments may be what bring additio- forms of doing this are to meditate, write, •do art or exercise DIGITAL DETOX the day or several 10-minute periods to check your mobile While keeping us informed of what devices. is going on around us, being con- ► Do not be afraid to remove yourself nected involves receiving and sen- from social networks if you realize ding a constant flow of information that they produce negative feelings that can also be a source of stress. in you such as envy or a lack of “Just as children are given limits motivation with your own life. with them, adults also need limits, ► Turn your work chat groups and so they spend their time on other your most active groups in activities,” says Jaime Adams WhatsApp to silent to avoid Dueñas. Some guidelines to achie- being in a constant state of alert. ving this are to: ► Set aside a specific time during 28
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( )CON TU MENTE ( )WITH YOUR MIND current living KNOW MORE GENES ALSO REGULATE BULLYING CHAN- YOUR SLEEP GES THE BRAIN ► In a study mentioned by Live Science, Adolescents who experience chronic the genes Chrm1 and Chrm3 were bullying also experience changes in the found to be key in the rapid eye brain that can affect their mental health. movement (REM) phase of sleep. This finding was published in a study in the journal Molecular Psychiatry. The study ► Any problems that occur during this monitored 682 youth between ages 14 and stage of sleep, the stage in which 19 who had been exposed to bullying at dreams occur, are associated with some point in their lives. Through magnetic disorders such as dementia and imaging, the brains of those who stated Parkinson’s. having been victims of this type of intimida- tion in a chronic way were compared to ► With others sleep problems such as those who experienced less bullying. A insomnia, a macro study led by Vrije reduced volume in the areas of the brain Universiteit Amsterdam found that related to anxiety and depression was there were up to 956 genes related found in the first group, which may explain to these issues. psychological problems in a patient’s future. ► Understanding what prevents you 2 from getting good sleep helps deve- lop the best treatment to achieve HOURS OR MORE IN FRONT OF SCRE- proper sleep hygiene. ENS AFFECTS CHILDREN’S LANGUA- GE, ACCORDING TO THE U.S. (KEEP IN MIND) NATIONAL INSTITUTE OF HEALTH. A person suffers from insomnia RELAX YOUR EYES FOR FREQUENT BREAKUPS when they wake up the middle of HEALTHY EYES ARE HARMFUL TO YOUR HEALTH the night at least three times a The World Health Organization (WHO) esti- week for several months. mates that one of every two people will be According to a study conducted by the nearsighted in 2050 and that there will be University of Missouri, falling in the vicious more cases of eye fatigue due to the fact that circle of breaking up and getting back people will spend more time inside their together again with a former partner can homes and in front of computer screens or make people suffer from anxiety and psy- intelligent devices. Some of the most common chological distress. This is due to the fact signs of eye fatigue include red, tired and dry that the frequency of breakups ends up eyes. Eye fatigue can be fought with relaxation affecting a person’s emotional state. exercises and by avoiding things that have a harmful effect on your sight. 30
2 ( )CON TU CUERPO TO 3 SERVINGS OF )WITH YOUR BODY FISH PER WEEK IS THE RECOMMENDED OF THE FATTY AMOUNT TO ACIDS THAT ARE CONSUME ESSENTIAL TO THE ACCORDING TO THE DEVELOPMENT OF UNITED NATIONS THE HUMAN BODY, FOOD AND THERE ARE TWO AGRICULTURE THAT THE BODY IS ORGANIZATION. NOT CAPABLE OF PRODUCING BY ITSELF: OMEGA 3 AND OMEGA 6. THEIR MAIN FUNCTION Both are components of cell membra- nes and substances that aid in anti- inflammatory processes and help regu- late blood pressure. AT THE DINNER TABLE To include them in your diet, eat foods such as fish, red meat, seafood, nuts, cereals and seeds. IN MODERATION The suggestion is to consume them in a balanced way, as they can be barriers to healing from inflammatory and chro- nic degenerative diseases. 31
WCOITNH TYUOCUUREBROPDOY ( )little giants HEALTHY LUNCHES TO REINFORCE HEALTHY EATING HABITS Having an example and developing a routine are important for children to learn how to eat healthy and have nutritious snacks. MEDICAL ADVISOR SANDRO GÓMEZ MAQUET - Nutritionist As the foundation of good health, a alternatives such as water and fruit. mends paying attention to the colors of healthy diet starts at home with Other actions families can put into the ingredients they eat on a daily basis, parents setting an example. In order “Vitamins are necessary and essential, for children to adopt healthy habits, both practice so that children choose to eat but for parents, it is easy to know meals at home as well as those they take to healthy school lunches is to include whether they are providing their chil- school should be balanced, rich in nutrients them in the decision-making process for dren a nutritious school lunch if they and low in sugar. their meals, for example: taking them to use color instead of reverting to the the produce section at the supermarket nutritional pyramid.” The recommenda- Having a good routine is therefore very so they can learn about the products, tion is to include different fruits and important, states nutritionist Sandro feel their different textures, become vegetables with different colors at meals Gómez, as when children are allowed to eat familiar with their smells and identify and school lunches all throughout the too many sweets during special occasions the colors that most catch their atten- week. As our expert explains, “The trick such as Halloween or birthdays, they begin tion. Dairy-based proteins are also essen- is in the color and knowing that if your to lose their habits. In order to avoid these tial for their healthy growth and should children are eating fruits and vegetables types of situations, the recommendation is be included in children’s breakfasts or as during the week that are green, white, for each family member to commit to lowe- part of their school lunch. red, orange, purple or yellow, they’re ring their consumption of sugary drinks having a balanced diet.” and foods and replace them with natural To prepare a healthy school lunches in a practical way, Sandro Gómez recom- 32
( )CON TU CUERPO SCHOOL LUNCHES: ( The variety and quality of fruits and A NUTRITIONAL SUPPLEMENT vegetables Colombia has is a great incentive to lead a balanced diet. Eating breakfast at home before they start their day is the founda- tion of every child’s diet. This is why school lunch is actually a nutri- tional supplement and should never serve as a replacement of the first meal of the day. It is also important to keep in mind that por- tion sizes should correspond to a child’s height and weight. Children should also always have a natural beverage such as water, a fruit, a main meal with protein, and avoid highly processed foods. When you choose to include cookies or sweets in your child’s lunch, the recommendation is to only do so at home in order to control how much sugar they are receiving and in order to make them with fresh ingredients without preservatives. 33
WCOITNH TYUOCUUREBROPDOY ( )little giants THREE NUTRITIOUS ALTERNATIVES FOR SCHOOL OPTION 1 A sugary drink a day, like TORTILLA watermelon WRAPS juice, is okay. Cal: 380 / Proteins: 12 gr Fiber: 9 gr / Carbohydrates: 45 gr INGREDIENTS: 2 Whole wheat tortilla 2 Tablespoon of cream cheese 2 Turkey deli meat slices 1 A leaf of lettuce 1 An apple INSTRUCTION: - Wash the apple and cut it into slices. Pack it in a plastic container and add several drops of lemon juice so that it does not oxidize and maintains its color and smell. - With two tortillas, make four rolls, sushi style, stuffing them with the turkey slices, cream cheese and lettuce. Suggested drink: 230 ml of watermelon juice. PROTEIN IS IMPORTANT FOR CHILDREN’S GROWTH. 34
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CON TU CUERPO ( )pequeños gigantes IT HELPS DIGESTIVE PROCESSES Protein is essential to OPTION 2 children’s growth. CHICKEN SANDWICH Whole wheat bread fosters healthy digestion. Cal: 320 / Proteins: 16 gr Fiber 9 gr / Carbohydrates: 45 gr INSTRUCTION: 50g Shredded chicken 50 g Sliced whole wheat bread 1 Slices of mozzarella cheese 1 A leaf of lettuce Suggested beverage: 230 ml of milk or water SUGAR-FREE STRAWBERRY JAM INGREDIENTES: 1 kg Ripe strawberries c/n Stevia or organic honey INSTRUCTION: - Wash the strawberries by soaking them in water for 15 minutes, then cut them into medium pieces. Fruits must be ripe to prevent the jam from being acidic. - Put the strawberries in a nonstick skillet over low heat to soften them and reduce them to a pulp. - Stir constantly until the consistency of the jam beco- mes thick. Add the natural sweetener to taste and consume in the shortest time possible. 36
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( )CON TU CUERPO OPTION 3 MINI WHOLE WHEAT PIZZA This mini pizza is quick to prepare, is a Cal: 300 / Fiber: 6 gr Carbohydrates: 30 gr healthy alternative and is appealing to INGREDIENTS: kids. 1 One whole wheat piece of pita bread 2 Two slices of mozzarella cheese 1 Slice of ham 2 Slice of pineapple Eating a variety of fruits INSTRUCTION: provides micronutrients, antioxidants and fiber. - Use the whole piece of pita bread as the base and top with two slices of cheese. - Then, cut the pineapple and ham into small pieces and add it on top. - Serve with a half cup of fruit, such as mango and strawberries. You can add other fruits such as pineapple for greater variety and to contrast flavors. Suggested drink: 230 ml of water. HIGH IN FIBER AND LOW IN SUGAR 38
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WCOITNH TYUOCUUREBROPDOY ( )for her A MONTHLY CYCLE Menstruation is a natural part of a woman’s reproductive years. MEDICAL ADVISOR NAZLY PRESTAN DORIA Obstetrician and Gynecologist 40
( )CON TU CUERPO As the world we live in undergoes many transfor- ALTERNATIVES mations, so do the mental associations we have with them. With menstruation, this is no diffe- Different methods that can be used in the rent. New generations break down taboos and, with collection of a menstrual flow such as the more knowledge and less mystery, there are no longer menstrual cup, which was created in the U.S. myths that relate menstruation to disease, a reduced in 1932. The menstrual cup is made from sex drive, being possessed by a spirit or even with a rubber and is inserted into the vagina to state of impurity. Menstruation is now understood collect blood. It can last as long as a sanitary for what it is: a natural process in a woman’s body napkin or tampon and does not contain subs- that repeats each month. As the gynecologist Nazly tances that are toxic to the body. Its use has Prestan Doria states, “A normal menstrual cycle is the been tested and is hygienic as it prevents period of time starting the first day a woman mens- menstrual blood from coming into contact truates to the day before her next cycle begins.” with the genitals. The use of sanitary napkins depends on the preferences of each woman. This physiological process is divided into four pha- ses: The follicular phase (also referred to as the as proli- KEEP IN MIND ferative phase) is when estrogen is produced; the ovula- tion phase; the luteous phase (also referred to as the An average menstrual flow is between 5 secretory phase) is when progesterone is produced and and 80 milliliters a day (the equivalent of is when the bleeding occurs. This cycle can last from 25 using 3 to 6 sanitary napkins). If this flow to 35 days in adult women and from 21 to 45 days in lasts for more than seven days or is very adolescents. “Bleeding should last between three and heavy, this is not normal. Some women may seven days and ends spontaneously,” says Prestan Doria. have a longer flow, which may be related to the use of contraceptive devices, being COMMON SYMPTOMS overweight or conditions such as endome- The most common symptoms of a menstrual cycle triosis, polyps or fibroids. include mood swings and abdominal pain; however, not all women experience these symptoms. As our specialist explains, cramping is caused by the amount of prostaglandins that are released, which allows the endometrium to detach. So while some women may experience mild discomfort, others may be unable to function or may even faint from the pain. Headaches, swollen breasts, pain in the hips or lower back conditions are other signs that menstrua- tion is in progress. Diarrhea, constipation, nausea, vomiting or dizziness may also occur. A balanced diet that includes fiber, fruits, vegeta- bles and vitamins helps provide relief from the symp- toms. It is also important to avoid caffeine, too much salt or sugar, practice healthy habits such as doing exercise, and not to smoke. Depending on the woman’s age, it is also helpful to take supplements such as calcium, magnesium, fatty acids, vitamin B1, and anti-inflammatories or painkillers as preventive measures. Talk with your doctor to decide what treat- ment is right for what the patient needs. This can help prevent the menstrual cycle from affecting the •quality of women’s lives 41
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WCOITNH TYUOCUUBEORDPYO ( )for him GOING TO PREVENTATIVE THE DOCTOR MEASURES IS NOT A MATTER GENERAL MEDICAL CHECKUPS OF GENDER REVISIÓN DE LA PRESIÓN ARTERIAL PROSTATE-SPECIFIC ANTIGEN TEST Adult men should visit healthcare AND RECTAL EXAM professionals on a regular basis, EYE EXAM even when they are healthy HEARING EXAM MEDICAL ADVISOR You can’t get sick from going to the doctor. Another LIPID PROFILE MANUELA OSSA myth that is often believed, is that as a man, by COLON EXAMS BUILES taking care of your health, your masculinity is com- VACCINES General Physician promised. You also don’t have to see a specialist only when you are sick. These myths and perceptions are a BONE DENSITOMETRY threat to a person’s life, as they prevent people from detec- ting illnesses that can affect their future. HIV AND SYPHILIS “When you are a child, you have many opportunities HEPATITIS B to go to the doctor because parents, together with pedia- TESTICULAR SELF-EXAMINATION tricians, monitor the development of their child. However, after age 18, people lose contact with their doc- OTHER EXAMS tors, especially men who usually wait until they have seve- re pain or have already developed health conditions to see a healthcare professional,” says Dr. Manuela Ossa Builes. Getting a regular checkup is part of a culture of preven- tion and healthy living habits and is therefore just as important as eating a balanced diet, exercising, sleeping well, reducing stress and avoiding the consumption of alcohol and cigarettes. “Preventive medicine should not be forgotten about. Because of these routines, they help assess the risk of future medical problems, diagnose them on time and foster a healthy lifestyle,” Dr. Ossa adds. In a healthy patient that has no symptoms, regular exams are not annual, as they were thought to be. This frequency depends on a person’s phase in life, which is divided into three large groups. So if you are healthy, consider the following medical schedule to be healthy •on a day-to-day basis 44
( )CON TU CUERPO AGES AGES OVER 18 - 39 40 - 64 AGE 65 Two in your twenties and two in your thirties. After 40, checkups should become more frequent. Visit your health pro- fessional at least once year, or maximum, every five years. Every two years. You can do this at the pharmacy, at the gym, with your employer’s occu- Increase how often you check pational health and safety department or even yourself if you have the device at home. If your blood pressure and get tes- your results are above 139/89 mm Hg, see your healthcare professional. ted every year. Start monitoring after age 45 to After age 75, this test is ordered if detect prostate cancer early. the doctor orders it. Do this test once and depending on what your doc- Also include a tonometry, which assesses eye pressure to verify that tor determines, get a follow up appointment. If you there is no glaucoma. wear glasses, do not allow more than two years bet- ween visits to get your prescription checked. If you are a healthy patient, this exam first occurs at age 65. Repeat depending on what your doctor orders. After age 35, get your total cholesterol, HDL, triglycerides, and blood sugar levels checked. If you Checkups should be more fre- have risk factors such as smoking, hypertension, obesity or a family history of cardiovascular disea- quent: every 3 to 5 years. se, you should start getting checkups at age 20. Repeat every 5 years if there are no abnormalities. After age 50, the colon is monitored actively to prevent or treat potential cancer diagnoses. Get a fecal occult blood test every year, a colonoscopy every ten years and a sigmoidoscopy every five years. Get booster doses for diphtheria Get a flu vaccine annually. At age In addition to the booster shots that and tetanus every 10 years. 60, get the herpes zoster vaccine. must be repeated every 10 years, add the pneumococcus vaccine. This test is important after 65, even if the patient has no risk factors. There is no regular timeline for these tests. They are conducted after a person starts to become sexually active according to the risk to which the patient is exposed. These risks include: having more than one sexual partner per year, not using protection or having anal, vaginal or oral sex between people of the same or different sex. This test is taken depending on a person’s risk of exposure, which is greater in those who work with medical supplies or chemical products. Conduct this test every month using the palpation method. Make sure you do not feel abnormalities in your reproductive organs. If there are risk factors, diagnostic imaging can detect cardiac or cere- brovascular conditions. 45
WCOITNH TYUOCUUREBROPDOY ( )go natural APPLES: Whether they are red, green or mixed, apples provide signifi- BETTER WHEN cant and complete nutritional THEY’RE BITTEN benefits. While they are also a source of carbohydrates and fructose, as with all Apples are nutrient-rich fruits, fruits, the difference lies in their high fiber which is why eating ‘an apple a content. They contain both soluble fiber – which helps lower cholesterol and has a day’ is often recommended. direct effect on reducing the chances of having cardiovascular disease – and insolu- MEDICAL ADVISOR ble fiber – which is useful in regulating the MÓNICA ACUÑA FALLA - Internal Medicine Physician absorption of water in the intestine and aids in having a smooth overall digestion. As internal medicine physician, Mónica Acuña Falla, states, “Apples are probably one of the most nutritious fruits, so much so that there are those who say that eating an apple a day, keeps the doctor away. Studies have even shown that eating them prevents the onset of heart attacks, and diseases such 46
( )CON TU CUERPO LEARN ABOUT THE DIFFERENT VARIETIES Fuji: This apple is red Gala or Royal Gala: Golden: Its peel is and pink. It is sweet and Has a bright striped or shiny and golden, it is perfect to eat fresh. speckled red-orange crunchy and sweet, peel over a yellowish and it is mostly used to base. Good for coo- make apple pies. king and baking. as ischemia, thrombosis and strokes.” Red Delicious: Its peel Pink Lady: Its peel is Granny Smith: Its peel Apples also contain antioxidants, which is dark red. It is mode- pink and greenish- is light green and it is prevent aging and prevent cells from rately sweet, aromatic yellow. It is used for one of the most acidic deteriorating in situations in which a and juicy. It goes well salads and for cooking. apples. In general, it great amount of energy is required. with salads. provides a touch of freshness to dishes. Dr. Acuña recommends consuming them in their natural state: raw and with ITS ADDITIONAL the peel in order to get the most out of PROPERTIES their properties, “It’s okay to use them as ingredients in something else, such as in As the European Journal of Clinical Nutrition explains, one juice, sauces or pies, for example, but of the phytochemicals in apples is quercetin, which helps once you remove their skin its fiber and prevent cardiovascular problems, inflammatory diseases antioxidant properties are lost by 90%.” (such as arthritis), asthma and muscle contractures. According to this journal, apples contain acids such as tar- In addition to its plethora of proper- taric and malic acids, which help to digest fats that are con- ties, as the World Health Organization sumed better. It is therefore recommended to eat apples as (WHO) explains, due to its low calorie a dessert after a high-calorie lunch or dinner. content, apples are recommended for people who are dieting or who suffer from a food-related anxiety disorder, making it an excellent snack alternative •to eat one to three times a day 47
( )CON TU CUERPO FOR GOOD In an effort to raise awareness about ORAL the importance of visiting your oral health professional periodically as part HYGIENE, of proper dental care, the dentist Ana Sofía Duque shares the following story ROUTINE IS IMPORTANT with us, “Not too long ago, I treated a 25- year-old patient who didn’t go to the den- Brushing your teeth daily and seeing your tist because, according to him, his teeth dental hygienist every six months are two never hurt. At the appointment, I found key actions to help you have healthy teeth. that he had very poor oral hygiene. Even though he brushed on a daily basis, three MEDICAL ADVISOR ANA SOFÍA DUQUE - Dentist of his molars were compromised and he was at risk of gum disease.” As Dr. Duque explains, this condition is a silent disease that begins with infla- med gums (gingivitis). It can even affect the bone that holds the tooth, causing the tooth to loosen, move, and in a worst-case scenario, the patient will lose their tooth, “This is a slow and silent process in which, due to a lack of thorough hygiene, small gaps form between the tooth and the gum where bacteria and residue build up. These gaps can increase in size until the tooth loosens and eventually falls out.” 48
( )CON TU CUERPO REGULAR CLEANING The only way to eliminate the bacteria that build up in these cases, is with regular clea- nings done by an oral healthcare professio- nal. As Dr. Duque explains, “This procedu- re, which in some cases requires local anesthesia, consists of cleaning the surface of the teeth – the crown and the root – with a curette. There is no need to make an inci- sion. In some cases, medication may need to be applied.” This is a minimally-invasive treatment that allows the bone to regenera- te and reattach to the root. When gum disease is diagnosed, it beco- mes more complex. While extracting the tooth is not always necessary, a more advan- ced treatment may be required that allows the gums to recover. This is why getting a dental cleaning every six months is so important. If the person is diabetic or has an existing oral condition, the recommen- ded frequency is every three months. Children who are older than six months can also get dental cleanings, as it is important to take care of the gums from an early age. 49
WCOITNH YTUOUCRUEBROPDOY ( )for your smile AT HOME Brushing your teeth is not as simple a process as you think. For children up through age 12, parents are recommended to stay with their child because they tend to play with or bite their toothbrush, and therefore do not successfully remove bacteria from their mouth. Spending 5 minutes of thorough brushing after each meal is enough for proper preventive oral care. Floss: Flossing each time you brush is important because it remo- ves impurities from places your toothbrush cannot reach. Not flos- sing causes bad breath and gingivitis as the bacteria and food that remain between the teeth decompose over time. For those whose teeth are very close together, the recommendation is to use dental tape, which is thinner. If your gums bleed when you floss, this is because there is inflammation, but this is not a reason to not floss, as this is just the right type of cleaning to help provide relief. Brush: Choosing the right brush depends on the patient, their age, and how hard they brush. In general, the recommendation for people who have healthy teeth is to have a medium brush with soft bristles. The technique recommended by Dr. Duque is to make brushing movements where the tooth begins and work downwards applying moderate force, “Brushing hard is abrasive on the tooth, and brushing too light is a waste of time.” Remember that the tongue is part of your mouth and should also be brushed. The suggested period of time for changing your toothbrush is every three months. Toothpaste: Choose a toothpaste that has fluoride and tastes good to you. Avoid using too much, however, as high amounts of fluoride can cause white stains on the teeth and make your tooth enamel porous and more susceptible to cavities. Remember that any too- thpaste that has chemicals for whitening your teeth, causes sensibi- lity. “In order to have white teeth, all you need is a toothpaste with fluoride, other toothpastes cause sensibility and popular home remedies such as mouthwashes with alum are extremely abrasive.” Mouthwash: One good mouthwash alternative is water with baking soda. If you are going to purchase a mouthwash, choose one without alcohol. This process helps eliminate some germs and keeps you having fresh breath. Cavities: The demineralization of your tooth enamel is a problem in children and adults. This problem increases when you eat sweets, •smoke cigarettes or have poor oral hygiene. If you believe you have a cavity, see your dentist to get it removed 50
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