Revista Salud Coomeva

LA OPORTUNIDAD EN LA INCERTIDUMBRE Finding opportunities in uncertain times ISSN 1692 - 5556 Agosto - Septiembre 2020 - Edición 154 1 www.revistasaludcoomeva.com



LA OPORTUNIDAD EN Editorial ADAPTING TO CHANGE LA INCERTIDUMBRE Finding opportunities in uncertain times ISSN 1692 - 5556 Agosto - Septiembre 2020 - Edición 154 The world has changed as a result of the COVID-19 pandemic, and it is impor- www.revistasaludcoomeva.com tant for us to adapt to this new reality, Marco Montes Martínez creating greater awareness of the importance General Manager Issue 154 of healthcare for our family and social con- Coomeva Private Healthcare August – September 2020 texts. We should continue encouraging healthy habits that allow us to protect our- video consultations, medical guidance, and a Revista Salud Founder selves, because it is clear that these long peri- virtual office using our APP. We also have a Gilberto Lotero Muñoz (q.e.p.d.) ods of social isolation and vulnerability to an WhatsApp line where you can easily do admin- unknown virus remind us that we are con- istrative procedures. President Coomeva Board of Directors stantly at risk. However, every transformation, The experience we have acquired during José Vicente Torres Osorio no matter how complex, challenges us to face these 47 years, the innovative essence of being and overcome it. We must be aware that our a pioneer in voluntary insurance in the Private Executive President Coomeva needs as human beings and consumers are Healthcare market in the country, and our phi- Cooperative Business Group changing. Wellbeing is becoming a very impor- losophy of solidarity have allowed us to Alfredo Arana Velasco tant issue as we must strengthen our immune quickly adapt and adopt plans to ensure the systems and take care of our emotional, men- permanent care and support of our users, General Manager tal, and family state. both in their health and in financial relief Coomeva Health Sector In terms of connectivity, social environments, granted to the most affected segments in this Gilberto Quinche Toro work and personal relationships have changed, new reality. We have strengthened our private requiring closer digital behavior, with which you healthcare plans, with complementary cover- General Manager can easily interact with others and do transac- age which is currently essential, such as the Coomeva Private Healthcare tions online as part of your daily activities. unemployment policy so that those who have Marco Montes Martínez We are learning to live together in this new lost their jobs are not left unprotected in terms environment, and Coomeva Private Healthcare of health, and the daily income policy for hos- National Manager is no stranger to it. We have adjusted strategies pitalization. Likewise, as part of our Cuidarte Marketing Health Sector and advanced projects to accelerate techno- es Quererte program, we are developing vir- Camilo Ernesto Diusabá Perdomo logical transformation, allowing us to continue tual health education and promotion activities with the timeliness and normalization of proc- with the support of health professionals, General Management esses for the care of our users, even with much aimed at prevention for users and big compa- Revista Salud Coomeva of our staff working from home protecting their nies that always count on us. Care and adapta- Xiomara Iveth Campo health. Coomeva Private Healthcare has imple- tion are key words in order to continue learn- mented solutions that allow our users to enjoy ing and creating other alternatives that will Editorial Committee the digital transformation. We have a Virtual allow us to support our users and transcend as Pascual Estrada Garcés Medical Center, appointments with Dr. Felix via National Director of Insurance •an organization to next generations Blanca Inés Vélez National Director of Oral Health Diana Cristina Sánchez Ramírez National Director of Service Experience Bertha Varela Rojas National Director of the Providers Network and Partner Management Mabel Irina Calero Brand Manager Martha Liliana Cifuentes National Coordinator of Provider Relationships Sandra Viviana Muñoz Rodríguez National Epidemiology Contributors Olga Liliana Palta Fernández Ana María Correa Montaño Viviana Trujillo Jiménez Hugo Ricardo Campo Cardona Alexandra Arango Rojas Marco Emilio Ocampo Editorial, Graphics, Macroeditor ECestudio. Design Laura Vega Cali: Camilo Saldarriaga Pre-Press and Printing Management Content Agency Anabell Maya, Luis E. Salazar, Ángel Orrego 300 232 4018 El Colombiano Paula Andrea Montoya T. Sebastián Zapata y Frank Jaramillo. Daniel Santamaría [email protected] Phone: (4) 331 5252 Bogotá: Yulieth Acosta Galvis [email protected] Editor Journalists Photography 315 479 7045 Natalia Estefanía Botero C. Laura Jaramillo Arango ShutterStock Medellín: Viviana Barrera María Antonia Giraldo Marketing 310 411 6018 El Colombiano [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 indicacio- nes 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 contra- tantes o a incluirlos dentro de calquiera de sus planes y servicios. Todos los derechos reservados. Prohibida la reproducción parcial o total bajo cualquier forma o sistema. © 2020

CONTENT August – September 2020 q FOLLOW THE PATH Cuidarte es quererte 07 31 53 73 ( ) ( ) ( ) ( )WITH YOUR WORLD WITH YOUR BODY WITH YOUR MIND CORPORATE 08 Your generation 32 Nutrition 54 Keep in mind 74 Institutional Talk about Food is not tasteless Put creativity Your and your sexuality clearly family’s health without salt into action are a priority 12 Trends Learning from 36 Focus on 58 X-ray 76 Prevention uncertainty Focus on moles Breathing Feel better by managing stress 18 Keep in mind 38 For him 60 Grandparents Train your brain to Skin care is not Compassion 80 Directory do several tasks at only for women as an antidote Our network the same time in the Northwest 44 For your smile 64 Harmony in health 22 For her Good hygiene Learn more 82 Interaction Does wonder for life, in about bad moods A channel for woman exist? three steps your wellbeing 68 Little giants 26 Couples 46 Go natural Always Accept the Carbohydrates: not encourage play challenge of all are absorbed the being a family same way of multiples 50 Infography Proper postures while at home





)WITH YOUR WORLD ( )CON TU MUNDO 16,5 % TECHNOLOGY ALLOWS ADULTS WAS THE AMOUNT INTERNET TO BE ACTIVE, PURSUE THEIR USE INCREASED IN OLDER INTERESTS, AND CONNECT WITH ADULTS, INDICATES A STUDY BY THEIR LOVED ONES. KANTAR IBOPE MEDIA (2018). HEALTH ALLY According to the WHO, the use of technology contributes to the independence and physical and mental wellbeing of older adults. HELP THEM LEARN with patience and a lot of understanding, as they are not digital natives. Avoid making fun of them, and repeat the instructions until they are clear. KNOW THE BASICS Teach them what they really need to know. Adjust all settings so they are simpler. It may be useful to make notes. 7

CON TU MUNDO ( )xxxxxxxxx TALK ABOUT SEXUALITY CLEARLY Adolescence is one of the most complex stages in the sexual development of your kids, which is why family communication, understanding, and respect are essential. 8

( ( )WITCHOYNOTUURMWUONRDLOD your generation ADVISOR GLORIA HURTADO CASTAÑEDA the behavior, in the emotions. “It is a part direct interactions they have with them, Psychologist, practitioner at Coomeva of everything, even the decisions we make. and even what they see and perceive indi- Private Healthcare For example, choosing a movie has to do vidually. “When you have an argument in with sexuality, and it is because of this front of your children, you are giving Waiting for your children to reach naturalness that it should be brought up them an example of sexuality. How you adolescence to have this conver- organically.” It is like talking about the cli- respond to stressful situations, how you sation is not an option. “Issues mate or colors. Hurtado emphasizes that shout, how you solve your problems. If I are no longer frozen until a certain age as sexuality is not reduced to genitalia: “It is see my mother with a negative attitude they used to be. If as parents we do not not the same. As parents, we must be very towards my father, for example, as a know how to naturalize them or eliminate clear about this. Sexuality is related to the daughter I am not going to want to seem stigmas or stereotypes from the time they behavior, while genitalia, as the name sug- like that and it is going to influence my are young, they will not either, and later gests, is focused on the genitals. In the sexuality as well.” they will not want to engage in these kinds past, teaching young people how to cor- of discussions as a family,” states psycholo- rectly use contraceptives or how babies are COMPREHENSION, ABOVE ALL gist Gloria Hurtado Castañeda. “It is the born was called sexuality. And that was a The first step that mothers and fathers same as saying: I am not going to talk to mistake, that is genitality.” should take is understanding that you about politics until you are 18 years humans are emotional and sensorial, old and can vote. But, why not if we are On this basis, mothers and fathers especially during childhood, when they naturally political beings?” she adds. should keep in mind that everything that are experiencing many things for the first happens at home influences their chil- time. Another point they need to take on Sexuality is the ability of a person to dren’s sexuality, the way they carry them- is learning, educating themselves. accept himself as a man or woman, selves and relate with other people, the explains the expert. It is in the attitude, 9

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( ( )WITCHOYNOTUURMWUONRDLOD your generation “Ignorance has never been a good coun- knowing your children is important, what they like and how they feel the most selor. There are parents that think they understanding how, even without words, comfortable. There are many who stay know about an issue, and, in reality, they they are talking about sexuality. on the middle line and that is fine, it are lost in what they are trying to say to There is no reason to be shocked. does not need to become a problem,” their children,” explains the psychologist. “Adolescence is much deeper stage of states psychologist Gloria Hurtado. If sexual definition, especially today, when parents achieve this level of openness, Children can perceive a lack of it is a mistake to believe that the charac- awareness, and understanding about knowledge, which pushes them to look teristics of men and women are exclusive. sexuality, they are also contributing to for answers elsewhere. Now, this is a It is wise to face change with openness the formation of values in their children, global trend that has opened the way for and without resistance,” says Hurtado. such as respect, “because when a boy other types of sexual education and ways “All you have to do is write down a list of makes fun of a girl or does not treat her to raise awareness of the issue among characteristics of these genders. What well, that shows implicit sexuality, which adolescents. One is so-called peer educa- you will see written there are paradigms, tion, an approach where members of a cultural stereotypes,” she adds. •does not share or respect differences.” community receive health advice from New generations are talking about one of their peers. human beings, about masculine and If you need advice, you can feminine energies, and in the same way count on us. Scan the QR In this case, adolescents turn to they are assuming their sexuality, even code and find out about another teenager who was previously their gender and sexual preferences. our support channels. educated and has all the tools they need “It is positive thing for them to experi- to guide their peers. One of them is ment with their bodies until they find North American activist and member of the Global Citizen organization, Thea HOW TO ADDRESS THE ISSUE Holcomb. The 17-year-old has become a TO GET A BETTER RESULT trusted voice for young people in her school and community who have con- Listen. “Many situations related with gender have to do cerns about sex, sexuality, gender iden- with mom and dad and their respective attitudes. This is a tity, and sexual preferences. “When they connection. It is good to analyze ourselves before speak- do not feel comfortable talking with ing,” explains psychologist Gloria Hurtado. their parents, they are going to seek answers in many places, with other peo- ple, and it is completely normal…Often, sexuality is not only in the hands of the parents, but in the hands of experts,” adds Gloria Hurtado. MOVE WITH THE TIMES Understand. “Try not to be shocked. Sometimes it is not Understanding what generational easy, however, empathy and respect in these cases should changes are and how they influence be the main focus of the conversation.” behavior is also key to overcoming preju- dice. “It is important that parents under- Support. “Whatever the topic of conversation, if your stand that their children live in a quite children need to talk about it, it is because they could be different time than they did as teenagers. feeling insecure, anxious, or simply curious. Feeling They cannot educate them the same way supported during these processes is essential for their they were educated. You need to have the emotional development.” grace and conscience to give them the possibility to be children of their time,” emphasizes the specialist. In order to achieve this, listening is essential, as well as being alert. Also, 11

( )CON TU MUNDO APRENDER DE LA INCERTIDUMBRE Es normal sentir temor y confusión en momentos de crisis. Saber cómo gestionar esas emociones derivadas le puede ayudar a estar mejor. Conozca algunas herramientas. ASESORA forma se desencadenan emociones como ILSE RODRÍGUEZ S. - Coach profesional la angustia, la tristeza y el desasosiego, que podrían catalogarse como de superviven- Si usted tuviera la oportunidad de cia y también se consideran emociones escoger entre dos caminos: uno negativas, aunque no necesariamente son conocido y familiar, y otro completa- así. Es normal agobiarse. mente extraño, ¿cuál elegiría? Si bien se dice popularmente que el crecimiento y la LA INCOMODIDAD DE LO INCIERTO creatividad están afuera de las llamadas Una tendencia en la sociedad occidental zonas de confort, las situaciones de crisis es la de querer tener el control, saber cuál en la vida, que llevan a la incertidumbre, es el siguiente paso a seguir, ceñirse al no son seleccionadas. Precisamente apare- plan. “Cuando sentimos que perdemos el cen de manera inesperada. control, como en la situación que estamos viviendo ahora en el mundo, hay “La palabra que define nuestro tiempo es cabida a la incertidumbre”, miedo. Y el miedo es fruto de la incertidum- señala Rodríguez. Como bre”, decía el escritor español Javier Cercas tal los pensamientos en un conversatorio reciente sobre la reali- abrumadores y la dad en un mundo afectado por la pandemia ansiedad incluso pue- del coronavirus. Esa sensación de temor den generar síntomas hace parte de una reacción de autoprotec- como aumento de ritmo car- ción que el cerebro activa cuando detecta díaco y de la presión arterial. una especie de peligro o alerta. Así lo expli- ca la coach profesional Ilse Rodríguez, enfo- Entonces, ¿cómo contrarrestar la cada en ayudar a las personas a encontrar incertidumbre? “Esas emociones negativas nuevas posibilidades y formas de actuar. (o de supervivencia) no son malas. Hay que gestionarlas más que enfrentarlas ¿Qué es lo que va a pasar? ¿Cómo hacer como si fueran enemigas. Lo principal es para salir de esto? Son algunas preguntas darme cuenta de lo que estoy sintiendo y que empiezan deambular en la mente y a nombrarlo. Solemos querer hacer de volverse reiterativas. “Al cerebro no le cuenta que no están, pasarlas rápido, y ahí gusta la incertidumbre, esta hace que se no las estamos gestionando, sino evadien- salga de lo conocido, de la respuesta esta- do”, concluye la coach. blecida”. menciona la especialista. De esta 12

( )CCOONNTTUUMMUUNNDDOO tendencias LEARNING FROM UNCERTAINTY It is normal to feel afraid and confused in moments of crisis. Knowing how to manage the emotions that arise can help you feel better. Learn a few techniques for doing so. ADVISOR mal response,“ the specialist notes. This ILSE RODRÍGUEZ S. - Professional Life Coach is how emotions like anxiety, sadness, and uneasiness are triggered, emotions If you could choose between two that could be labeled “survival emotions” paths: one well-known and familiar, and are also considered to be negative, and another completely unfamiliar, though it is not always the case. It is nor- which one would you choose? It is often mal to be overwhelmed. said that growth and creativity lie out- side the so-called “comfort zone,” but THE DISCOMFORT crisis situations in life, which bring OF THE UNKNOWN uncertainty, are not optional. Precisely There is a tendency in Western society the opposite; they arise unexpectedly. to want to have control, to know what the next step to follow is, to stick to the “The defining word of our time is plan. “When we feel like we are losing fear. And fear is born out of uncer- control, like what we are experiencing tainty,“ said Spanish writer Javier Cercas right now in the world, there is room for in a recent panel about life in a world doubt,“ says Rodríguez. As such, over- affected by the coronavirus pandemic. whelming thoughts and anxiety can even That feeling of fear is part of a reaction produce symptoms like increased heart of self-preservation activated by the brain rate and blood pressure. when it detects some kind of danger or warning. That is the explanation given by So, how can we counter uncertainty? professional life coach Ilse Rodríguez, “Those negative (or survival) emotions who focuses on helping people discover are not bad. More than seeing them as new opportunities and behaviors. enemies, we have to manage them. The main thing is noticing what I am feeling What is going to happen? How do I and putting a name to it. We tend to get through this? Those are some of the want to pretend they are not there, expe- questions that begin to cross one’s mind rience them quickly, and that is when we and become obsessive thoughts. “The are not managing them, but rather avoid- brain does not like uncertainty, which ing them,“ the coach concludes. forces it out of the familiar, of the nor- 13

( )CON TU MUNDO ( La apreciación, la gratitud y la ( Appreciation, gratitude, and autorresponsabilidad son actitudes que individual responsibility are attitudes contribuyen a situarse en el momento that help you situate yourself in the presente y a manejar mejor la ansiedad present moment and better manage que produce la incertidumbre. the anxiety brought on by uncertainty. 14

( ( )WITCHOYNOUTUR WMUONRDLDO trends PARA GESTIONAR LAS EMOCIONES NEGATIVAS TO MANAGE NEGATIVE EMOTIONS: 1 2Reconocer. Analizar qué está sintien- Racionalizar. No se trata de ignorar, 3 Buscar recursos. Pensar en do: rabia, impotencia, miedo, ansie- sino de bajar la intensidad de la experiencias positivas previas y dificultades superadas. “Tengo la dad, etc. Darle el nombre que es y misma. Implica hacer una pausa capacidad de crear nuevas ideas y pensamientos. Soy capaz de luego preguntarse: “¿qué me quiere mental y reflexionar sobre dicha sobreponerme a los problemas”. enseñar esta emoción? ¿Por qué está emoción. Identificar qué tan reales y aquí? ¿De qué me quiere cuidar?”. ciertas son las ideas que esta trae. Acknowledge. Analyze what you are Rationalize. It is not about ignor- Find resources. Think about feeling: anger, helplessness, fear, ing the emotion, but rather making positive experiences and difficul- anxiety, etc. Name it and then ask it less intense. It means taking a ties overcome in the past. “I am yourself: “What is this emotion trying mental break and reflecting on capable of producing new ideas to teach me? Why is it here? What the emotion. Determine the reality and thoughts. I am capable of is it meant to protect me from?” and truthfulness of the thoughts overcoming problems.” that it produces. 4 Enfocarse en lo positivo. Dice la 5 Situarse en el presente. Añorar el 6 Apreciar y agradecer. Diferente a coach que según un estudio del pasado o imaginarse en el futuro desconocer el contexto alrede- Centro de Psicología Positiva de genera ansiedad y reafirma emocio- dor, se trata de cambiar el pensa- la Universidad de Pensilvania, las nes de supervivencia. Es también miento de carencia por el de gra- emociones positivas pueden indu- tiempo de “permitirse vivir el día a titud frente a lo que se tiene y lo cirse, lo que puede ayudar a cam- día, hacerse cargo del propio pre- acompaña; la vida, los seres que- biar su manera de actuar o res- sente, del marco de acción de cada ridos, el hogar, objetos. ponder frente a un desafío. uno”, comenta la especialista. Focus on the positive. The coach Situate yourself in the present. Appreciate and show gratitude. cites a study from the Positive Longing for the past or imagining Rather than ignoring the sur- Psychology Center at the oneself in the future causes anxi- rounding environment, it is about University of Pennsylvania that ety and heightens survival emo- changing a scarcity mindset to says that positive emotions can be tions. It is also time to “allow one- thoughts of gratitude for what invoked, which can help you self to take things one day at a and who one has; one’s life, loved change your behavior or the way time, take charge of one’s own pre- ones, home, and belongings. you react to a challenge. sent, of each individual’s scope of action,“ the specialist adds. 15

( )CON TU MUNDO 7 Aprender. Vivir la incertidumbre 8 Respirar. Pero hacerlo a conciencia. como un aprendiz. “¿Qué puedo Así el cuerpo se distensiona y la mente aprender de todo esto? ¿Cómo se calma, disminuye la presión. Esto se puedo crecer? Ni en el pasado o futu- puede llevar a un nivel más profundo ro está el espacio de aprendizaje. Lo al optar por practicar la meditación. que es real es el presente, que te per- mite aprender”, cuenta la coach. Breathe. But do so consciously, so the body relaxes and the mind Learn. Experience uncertainty like a becomes quiet, lowering pressure. student would. “What can I learn from Opting to practice meditation can all this? How can I grow? Learning hap- take this to an even deeper level. pens in neither the past nor the future. What’s real is the present, which lets you learn,“ the coach explains. 9 Dispersarse. De forma positiva al 10 Sonreír. Libera endorfinas. Una sonrisa está compartir con la familia, amigos o ani- siempre con cada uno. “Cuando reímos esta- males de compañía. Leer, escuhar mos en el presente y es contagioso, está música y hacer actividades que disfru- demostrado. Así como el virus, sonreír es con- te. Una idea es escribir un diario de •tagioso y sí podemos compartirlo con quie- gratitud con tres cosas por las que se nes tenemos cerca”, concluye Ilse Rodríguez sienta afortunado. Smile. It releases endorphins. Everyone Distract yourself. In a positive way, by always has a smile in them. “It is proven that spending time with family, friends, or when we laugh, we are present, and it is con- pets. Read, listen to music, and do tagious. Just like the virus, smiling is conta- activities that you enjoy. One idea is to gious, and we actually can share it with those write in a gratitude journal with three things for which you feel fortunate. •close to us,“ concludes Ilse Rodríguez 16

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( )CON TU MUNDO TRAIN YOUR BRAIN TO DO SEVERAL TASKS AT THE SAME TIME Life today requires us to do No one stops to think about what several activities simultaneously, it takes to start the car and back up in the morning before going but is it possible? We must to work, certainly a routine action. develop our attention. Charles Duhigg, in his book The Power of Habit, states that “habits arise because ADVISOR the brain is constantly looking for ways JENNY CAROLINA GÓMEZ AMADO to work less.” Therefore, it creates rou- Psychologist, MSc in Clinical Neuropsychology tines in order to rest more often. This makes it possible to do two activities simultaneously, for example: talking while walking, listening to music while cooking, or eating while you watch TV. However, as simple as they may seem, they require the senses to be paired with the full attention each demands. And if you want to create a new habit, you will have to train your mind with a signal (an emotion) and the reward you get from it. But, what happens when these activities involve the risk of an accident 18

( ( )WITCHOYNOTUURMWUONRDLOD keep in mind and require more dedication, such as achieve simultaneity “divided attention our brain functions with equipotential- driving a vehicle and texting at the same training is needed, otherwise it is best to ity (which is the ability of any part or time? To address this, psychologist Jenny do one activity at a time. If someone functional area of the brain to take over Carolina Gómez Amado, specialist in does not understand that there is the or process any information that comes neuropsychological assessment and diag- possibility of interference, in the end, to it), so intercommunication between nosis, with an MSc in clinical neuropsy- one of the tasks will have a higher error hemispheres is important in most chology, explains that in order to rate. However, it should be noted that tasks,” adds the specialist. PHYSICAL ACTIVITY THAT It is advisable to avoid those activities IS GOOD FOR YOUR MIND where, for example, sight is the primary sense required. Watching television and In addition to training the mind with full attention, by remembering past routines or reading at the same time are two actions reading and doing crosswords and sudokus, as usually recommended, researchers that are not compatible, because atten- also refer to physical activity as a key to maintaining good cognitive function. tion is lost in one or both activities. The Researchers from McMaster University in Canada indicated that elderly adults same thing happens with walking and who leave being sedentary behind and put on sports clothes to do exercise with chatting, or one with greater dedication moderate intensity, perceived an improvement of 30 % in their ability to remember such as, for example, “texting and driving and memorize. A stretching routine can also be added to a brisk walk. because it involves, to a certain extent, the same sensory modality, so it is possi- ble for it to affect attention and some- how cause an adverse event that eventu- ally leads to an undesirable circum- stance,” adds the expert. 19

( )CON TU MUNDO STRATEGIES FOR STAYING ACTIVE The brain can be stimulated every day, you just need to activate certain 2 Active listening: it helps to understand what the other is 1practices that also help to communicate and live better. saying, by reformulating and Brain plasticity: neuroscientist Sandra Jurado, asking questions. It is an exer- in an interview with the SINC Agency cise to be present at the time (Scientific Information and News Service), says of dialogue and is a technique that from this, “the ability to change, modify for good communication. predetermined habits or knowledge and learn new things” is configured. To preserve it, it is necessary to maintain a discipline of learning and exposure to new things. 20

( ( )WITCHOYNOTUURMWUONRDLOD keep in mind (Balancing tasks or activities that need to be done is recommended. Doing them consciously allows you to avoid making mistakes and deliberately improve your skills to do what you set out to do. 3 Memory: an article published in 4 Conversation: social interaction the Scientific Reports journal allows us to recreate routines, indicated that good sleep new associations, and accounts (between 7 and 8 hours) is key of the activities to keep our for consolidating memories. If mind active, while also helping you are deprived of good sleep, to maintain bonds. A good way or not getting enough sleep to do this is by talking about becomes chronic, memory movies you have seen or books becomes vulnerable. you have read. 5 The ability to filter: the brain 6 The “media diet:” infodemic is a term can anticipate catastrophic coined by the WHO to talk about the events, so the ability to filter excess of information, especially nega- information is imperative. For tive or false information, that we are this, sleep is important for the exposed to. We must spend a few restorative function, so that hours informing ourselves, but not all your mind is cleansed day; make sure to choose official of the unnecessary. •and reliable sources. 21

( )CON TU MUNDO 79% OF EMPLOYED WOMEN IN LATIN AMERICA ARE WORKING IN LOW-PRODUCTIVITY SECTORS, ACCORDING TO THE WHO. 22

( ( )WITCHOYNOTUURMWUONRDLOD for her DOES WONDER WOMAN EXIST? Women today are socially required to meet various standards of perfection to be considered wonderful, however, this produces more anxiety than happiness. ADVISOR NATALIA BUENAHORA Lawyer, specialist in Human Rights Western feminists of the 20th cen- For Buenahora, it is not that one tury worked for economic inde- option is better than the other, of that you pendence, sexual liberation, and must do a bit of everything, but that you women’s political participation, among have the possibility to do what you want. other things. In addition to taking care of If you want to be a homemaker, it should household chores, they wanted to be able be because you want to, and if you want to to work, manage their money, choose and dedicate yourself to your profession, then be chosen, and decide how they wanted to you should have the necessary support make a family. Nevertheless, these possibi- network. In both circumstances, support lities did not become options. They beca- from your partner is essential. me compulsory. Sheryl Sandberg, director of opera- “We got new spaces, but we kept the tions for Facebook, agrees. In her book ones we had before. Today, a woman who Lean In, she talks about how the equal decides to stay home is almost seen as division of household chores with her badly as the one who decides to be suc- husband, in part, made it possible for her cessful professional and leave their chil- to become one of Silicon Valley’s top exe- dren with a nanny. Women are trapped in cutives. Sandberg advises women to assu- a double standard where they have to be me a leadership position in their jobs, the best mothers, the best employees, and turn their significant others into real part- the best wives, which can trigger a neuro- ners, and shatter the myth of “having it sis,” states lawyer Natalia Buenahora, all.” Her book became a best seller in director of Ekuánima, a consulting firm 2013 and paved the way for the Lean In that offers guidance to companies on Foundation, a community that wants to incorporating gender equality. create equitable working environments. 23

WCOITNH TYUOMURUNWDOORLD ( ) )forher A MATTER OF EQUITY (Despite the fact that It is not that men do not have the ability women have gained new spaces, they continue to assume caregiving tasks, they can also to occupy the same spaces they have had for a take care of their children and the home. long time, with even more demands. But, they generally prioritize their work since gender inequality leads them to having better salaries. According to the data analysis company PayScale, in figu- res released on March 31 of this year, women in the United States earn 81 cents for every dollar a man earns. The gaps change according to race and profes- sion, among other factors, but the truth is that they receive less money than men for doing the same job, and also spend more time on housework. “Men often have no way of knowing what the day-to-day needs are because they are not at home, but what they have expe- rienced in quarantine allowed them to realize,” states Buenahora, whose firm did a study on the issue in Colombia. The problem for women is that men still see their contribution to housework as a favor, help they must provide until their partner is available again to relieve them. What is needed is an acknowledgement of the damage and a change of mentality. “There are two ways to break these ste- reotypes. The first is from the outside, that is, changing the way the world thinks, which is difficult. The other is changing your own perception, in other words, see- ing ourselves as empowered women who are making decisions because we value our desires, our will, above social expecta- tions. The ideal is to have women safely placed in a personal project, far from the social expectations that end up filling them with guilt,” explains Buenahora. Thus, wonder woman is not the one who has the super power to stretch her hours and energy to do everything society demands of her to perfection, but the one who is able to clearly define her life pro- ject and do it with the support of her family and partner • 24

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( )CON TU MUNDO ACCEPT THE CHALLENGE OF BEING A FAMILY OF MULTIPLES Is there a way to prepare yourself for ADVISOR the arrival of two, three, or even four NICOLÁS RAMOS RODRÍGUEZ babies? The challenges of a multiple pregnancy start from pregnancy and Surgeon, specialist in Pediatrics and Neonatology extend to parenting. A complex but gratifying process. It is time for the first ultrasound, will it be a boy or a girl? Deep down, mom and dad have a preference, however, in this moment, inclinations take a backseat and the priority is finding out about the health of the new family member. The ultrasound starts, and there is a surprise. There is more than one heartbeat: it is not just one baby, there are two! The faces of the parents change and their emotions fluctuate between fear and happiness. “The heartbeat can be seen as soon as the 26

( ( )WITCHOYNOTUURMWUONRDLOD couples 30 QUADRUPLE BIRTHS OCCURRED IN COLOMBIA IN 2018. embryo is 2mm long. The discovery of The neonatologist answers mom and 1,8 % two embryos with heartbeats allows for a dad’s questions; the recommendations certain diagnosis of twins as well as the increase as the weeks pass: “the mother OF BIRTHS IN COLOMBIA life of both embryos,” explains Nicolás who is pregnant with twins should gain ARE MULTIPLE BIRTHS, Ramos Rodríguez, surgeon specialized in up to 20 kg, and a future mother of trip- pediatrics and neonatology. lets up to 27 kg, depending on the aver- ACCORDING TO THE DANE. age weight of the woman.” Doctor He also says that with this news Ramos also talks about the importance WELCOME HOME comes an avalanche of questions, which of liquids, “the risk of contractions and a With the arrival of the babies begins the are often fears disguised as doubts. The premature birth increases when the great challenge that, in a few words, con- most common questions are: What will women is dehydrated.” The mothers take sists of doubling or tripling, as the case the pregnancy be like? What are the note and follow the recommendations may be, the basic needs and require- risks? What should I eat? “Multiple preg- point by point. Eating for three? “Some ments of a baby. “It is important to nancies present high biological, emo- doctors recommend that women with count on family, on friends. It is also tional, and social risks for the fetuses, multiple pregnancies consume about 300 important to have a lot of patience and the newborns, mom and dad, as well as calories more per day than a woman who be willing to make the sacrifices that are for the rest of the family,” he states. For is only expecting one baby. This is necessary,” explains Juan Pablo Bernal, this reason, it is important to have medi- equivalent to, approximately, 2,700 to father of three girls and founder of the cal support during the pregnancy, which 2,800 calories per day,” adds Ramos. Liga de los Múltiples (the League of usually lasts 32 weeks – the average Multiples), a community that brings length of a pregnancy with triplets. The Days pass, and at home, the daily rou- together families around the country expert complements that in the country tine has already been completely trans- with twins, triplets, quadruplets. there is more experience with twins, formed for the future parents who, however pregnancies with three or more amidst constant emotional changes and fetuses in Colombia have increased in material needs, are preparing for the recent years as a consequence of assisted moment of birth, of coming home again reproduction programs. with a multiplied family. 27

CWOITNH TYUOMURUNWDOORLD ( ) )couples Similarly, they also increase care due to (It is essential to count the risks. Neonatologist Ramos explains: on your partner, friends, and other “The human uterus is capable of holding family members to lessen the a single fetus up to 40 weeks of gestation. burden and prevent the situation As the fetuses increase in number, the ten- from overwhelming the family. dency for preterm birth increases.” things in good condition so you can help Juan Pablo Bernal explains that with a other families,” concludes the coordina- family of multiples, the changes are hap- tor of the League of Multiples. pening in all directions: professional, economic, emotional, time for resting This way, families become aware of will be less and less, “and that is where creating community, a support network love and the desire to push the family for- with other groups that have already gone ward are imposed to make the experience through the challenge of the first days, less chaotic,” he adds. and seek to help those who are just Psychological support is essential. •beginning the journey. “There are parents who may not have as much help from their families or their economic resources are not as representa- tive, and this can lead to other problems. Recycle strollers, clothes, shoes: keep 28

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WCOITNH TYUOMURUNWDOORLD ( ) )sets Water is a key component for proper functioning of the body. How much you need depends on the type of activity. WHEN YOU GET UP 3,7 AND DURING THE DAY LITERS IS THE AMOUNT OF WATER MEN SHOULD DRINK The easiest way to see if you are dehy- PER DAY. FOR WOMEN, 2.7 drated is by the color of your urine. If it LITERS, ACCORDING TO THE U.S. NATIONAL is dark yellow, then it is time to drink ACADEMIES OF SCIENCES, one or two glasses of this precious liq- ENGINEERING, AND MEDICINE. uid. A good habit is drinking water when you wake up, to counteract the HYFUDLRLATION liquid fasting at night. How much you need depends on your body, the con- text, activity, and even the climate where you live. However, it is important to drink water throughout the day, even without waiting for your body to tell you it is thirsty. WHEN EXERCISING IN BALANCE 2% Prepare yourself for a good day with enough hydration, if possible, four Around 20 % of liquid consumed by a OF THE BODY IS hours before exercising. While you are person comes from food, especially COMPOSED OF WATER, exercising, stop to take a few small sips drinks like juice, coffee, tea, and some HENCE THE IMPORTANCE if you are thirsty, especially if you are types of vegetables such as OF STAYING HYDRATED. sweating and are outside. Drink water if cucumbers. This is important to you are exercising for an hour, and if consider, especially for elderly adults you are going to be exercising for and children, as dehydration can be longer than an hour, have a drink dangerous for them. Be aware of with electrolytes. symptoms such as confusion, irritability, and dizziness, and for little SOURCE ones, diarrhea for 24 hours. MAYO CLINIC 30

( )CON TU CUERPO )WITH YOUR BODY 5 SECONDS LOOKING AT AN OBJECT THAT IS MORE THAN 4 METERS AWAY FROM YOU GIVES YOUR VISION A BREAK. DO THIS EVERY 20 MINUTES. SPENDING MORE TIME AT HOME, AS WELL AS TELEWORKING, HAS INCREASED OUR SCREEN TIME. EXERCISE YOUR EYES TO MAINTAIN YOUR VISUAL HEALTH. EYE STRAIN BLINK WITH RHYTHM DO NOT SKIP YOUR CHECKUPS Constant tears, irritation, and blurred As an exercise, blink fast There are asymptomatic eye diseases, vision are signs that you may be spend- six times, closing your eyes which is why checkups with a specialist ing too much time in front of a screen. gently, and then rest. Repeat are important, ideally every year, once Be sure to take the necessary breaks. for one minute. consultations resume. 31

WCOITNH TYUOUCRUEBROPDOY ( )nutrition FOOD IS NOT TASTELESS WITHOUT SALT Reducing this seasoning in your diet improves health without sacrificing taste. ADVISOR Claudia Patricia Figueroa, nutritionist. 5g Traditionally, salt is associated with vent the onset of these conditions and is food tasting better, however, the culi- a requirement for those who already have OF SALT IS THE MAXI- nary world is full of spices and herbs them. This change in diet is often com- MUM DAILY AMOUNT that serve the same purpose and can help plex because it first requires the body to RECOMMENDED BY make your daily recipes healthier, especially change the way it perceives flavors. If you for those with high blood pressure. have a habit of eating a lot of salt, it is THE WHO. likely that when you start to reduce it, Salt is necessary for the proper function- food may taste bland. Eventually your 32 ing of the body. Nevertheless, excess salt can taste buds will adapt again and you will lead to high blood pressure and a number discover other flavors in your food, espe- of more serious conditions such as strokes cially if you change the way you season and heart failure. According to information your foods and add other elements for shared by the Spanish Ministry of Health’s flavor such as herbs and spices. It is a Plan Cuídate + (Take Care of Yourself + matter of exploring this new world and Plan), it also hinders kidney function, being more creative. decreases the amount of calcium, encour- ages fluid retention, alters the functioning Fortunately, you should not have to do of the respiratory system, and can lead to this alone. In addition to consulting with a obesity and being overweight. Actually, “the nutritionist or dietitian, there are chefs who problem with salt is the amount of sodium are dedicated to publishing recipes that are it contains,” states Ramón de Cangas, doc- low in sodium and fat, but are equally deli- tor of Molecular and Functional Biology, cious, such as American chef Aaron member of the Spanish Academy of McCargo Jr., who shares these recipes with Nutrition and Dietetics. his followers on Instagram, reviewed by Controlling your daily intake can pre- •nutritionist Claudia Patricia Figueroa

( )CON TU CUERPO OPTION 1 USE SAUCES TURKEY OR THAT ARE LOW CHICKEN BURGER IN SODIUM 8 servings Per serving: Calories: 473 / Protein: 36.3 g It has been found that Fat: 18.3 g / Carbohydrates: 41 g extra virgin olive oil enhances the benefits INGREDIENTS: of vegetables and leafy greens. 2 tbsp Chopped jalapeño 2 slices Juice of 2 limes and the zest of 1 lime People with celiac disease can choose a 1 tbsp Ground pepper 1 tbsp Low-sodium Worcestershire sauce gluten-free bun. 4tbsp Extra virgin olive oil 8 slices Of low-fat mozzarella cheese 2 lbs Ground turkey or chicken 8 Hamburger buns INSTRUCTIONS: - Mix the jalapeños*, lime juice and zest, ground pepper, and Worcestershire sauce with two tablespoons of olive oil. - With the meat, shape eight burgers and brush them with the two remaining tablespoons of olive oil. - In a pan, over medium-high heat, cook the burgers for 5 to 7 minutes on each side. - Add the cheese, and serve each one on a toasted bun. * If you do not like spicy food, it is not necessary to add the jalapeños. If you do use them, use gloves when cutting them and avoid touching your face. Recipes: chef Aaron McCargo Jr. 33

WCOITNH TYUOUCRUEBROPDOY ( )nutrition OPTION 2 THIS RECIPE IS BBQ RIBS IDEAL FOR A WITHOUT SAUCE FAMILY LUNCH. 8 servings Per serving: Calories: 741 / Protein: 27 g Paprika is a spice full of Fat: 34 g / Carbohydrates: 85 g flavor and is known for its anti-inflammatory INGREDIENTS: properties. 2 uds racks of ribs (approximately 3.5 pounds) 4 uds cobs of corn Serving with a vegetable salad is a SEASONING: great, nutrient-rich 1 cup Brown sugar option. 1 tsp Black pepper 1 tsp Bed pepper 1 tsp Smoked paprika 2 tsp Garlic powder 2 tsp Onion powder 2 tsp Chili powder PREPARACIÓN: put them in the oven for 15 more minutes or until they are golden on top. - Preheat the oven to 205 C. - Let them rest for 5 to 10 minutes. - Rub both racks of ribs - Cut and serve. with the seasoning. - Wrap in foil, place in a pan, One option is to serve the corn on and put in the oven for one and the cob as a side, either cooked in a half to two hours. the oven or boiled. - Take them out of the oven, take off the foil, drain the liquid in the pan, and 34

( )CON TU CUERPO OPTION 3 INSTRUCTIONS: GUMBO - In a big pot over medium heat, mix the oil and flour until it browns, about 12 to 18 minutes. 8 servings - Add the onion, celery, bell pepper, spices, and chorizo and sauté Per serving: Calories: 790 / Protein: 43 g until the vegetables are golden. Add the chicken broth and stir Fat: 56 g / Carbohydrates: 31 g constantly. Cook over medium-low heat. - Finally, add the chicken and shrimp and stir gently for a INGREDIENTS: few minutes. Cover the pot and turn off the burner. Let sit for 10 to 15 minutes and then stir. 1 cup Flour - Serve with white rice. 1 cup Vegetable oil 1 cup Chicken broth Cayenne pepper, from 1 cda Smoked paprika the chili pepper family, 1 tbsp Oregano 1 tsp Thyme contains capsaicin, 1 tsp Black pepper which has analgesic 1 tsp Cayenne pepper 2 cups Diced bell pepper properties. 2 cups Diced onion 1 cup Diced celery 4 cups Roasted chicken, diced 8-12 ud Shrimp, peeled, washed, and chopped 1 lb Smoked chorizo, chopped THIS RECIPE HAS A HIGH PROTEIN CONTENT. 35

( )CON TU CUERPO FOCUS ON MOLESThey usually look like small dark dots, and can be found on your skin, ( )scalp, eyes, and even nails. If there are warning signs, it is best to talk to a specialist. ADVISOR MARÍA SOLEDAD ALUMA Dermatologist specialized in Dermatological Surgery and Mohs Micrographic Surgery Know more about moles at revistasaludcoomeva.co 36

(( )WCITOHNYTOUUCRUBEORDPOY focus on Moles are benign lesions composed of cells called mela- not represent an imminent health risk, but according to Aluma, it nocytes, which are responsible for producing pigment. is necessary to be aware of them and check their size, color, and irre- They are medically known as nevus, and are classified as gular edges, since they can have dimensions of less than one centi- congenital or acquired. Congenital nevi originated from birth, and meter up to more than 20. “People who have giant congenital nevi acquired nevi appear due to external factors such as ultraviolet radia- are at a greater risk of developing melanoma,” states the specialist. tion. Dermatologist María Soledad Aluma, specialist in Also, it has been shown that the use of sunscreen from childhood Dermatological Surgery and Mohs Micrographic Surgery, explains reduces their appearance and evolution. It is important to consult that “the exact causes that lead to moles are complex, multifactorial, with a specialist if you notice a type of abnormality with your moles and not yet fully understood.” As they are generally benign, they do to rule out any suspicion of melanoma and to prevent it. • ABCDE OF MELANOMA 3rd Recommended method for analyzing five TYPE OF MOST COMMON criteria and detecting abnormalities: AND SEVERE SKIN CANCER ► Asymmetry: one half does not coincide IS MELANOMA, STATES SPE- ► with the other. ► Borders: shape is uneven or irregular. CIALIST ALUMA. ► Color: it is not uniform. ► Diameter: size is bigger than a pencil eraser. 30 % ► Evolution: it grows with time and changes TO 40 % OF ALL shape and color MELANOMAS APPEAR WHEN IS THERE A RISK? FROM A MOLE. If a mole has irregularities in its characteristics, EVOLUTION there is a greater risk of melanoma, and it is neces- sary to talk to a doctor. The genetic factor must be Although nevi do not tend to appear more or less taken into account, as family history may play a role. frequently according to gender, it is known that they Even in number, as generally a person can have can increase and darken in women during preg- between 10 to 40 moles. If you have more than 50, nancy. Their numbers grow in childhood and early it is also a sign you need to have them checked. adulthood and then gradually regress. After the age of 40, it is not common for them to appear; and they 100ONE IN EVERY are less numerous in dark-skinned people due to the protective effect of melanin. PEOPLE IS BORN WITH A GIANT CONGENITAL MOLE. 37

( )CON TU CUERPO SKIN CARE IS NOT ONLY FOR WOMEN Men must also take adequate protection measures to prevent conditions that affect skin health. ADVISOR MARÍA FERNANDA CORRALES Clinical dermatologist 38

(( )WCIOTHNYTOUUCRUBEORPDOY for him Unlike women, men have much (Keeping your skin hydrated thicker skin, with a greater abun- is a good way to counteract dryness, dance of sebaceous and sweat which can lead to dermatitis in people glands, making them more prone to skin with sensitive skin. diseases as a result of hair follicle disor- ders in areas where there is a greater con- commonly known as dandruff, itching, or centration of hair and sweat. pain, in addition to yellow or white flak- ing and heavy bleeding. Many skin diseases are still not very well understood scientifically, as María According to the Mayo Clinic, sham- Fernanda Corrales explains. However, it poos, lotions, and creams with corticos- is known that their causes are based on teroids such as hydrocortisone, are the environmental as well as genetic factors, most effective medications to treat it, which make men more likely to suffer although you should use them only from the most common conditions such under medical supervision and not as dermatitis, psoriasis, condylomas, exceed the indicated dosage. and alopecia, which we will discuss in more detail below. PSORIASIS This is one of the most common skin dis- DERMATITIS eases and is caused by an acceleration of This is a broad type of disease that encom- the skin cells which affects their normal passes different classes, the first being atopic development. It usually shows up as red or dermatitis, which is known for being a skin salmon-colored areas with much thicker disorder that shows up during childhood scaling and generally affects the outer, and can last into adulthood. It mainly drier areas of joints. It is also commonly appears in people with sensitive skin, a lack found on the scalp and nails. of essential proteins, and is often located in areas with the most dryness. This disease can also be triggered by other factors, such as genetic predisposi- It generates redness and scaling of the tions and smoking. There are different skin that can lead to itching and bleed- treatment methods, such as corticosteroid ing if not treated properly. The best way ointments that reduce itching and photo- to control it from early on is by hydrat- therapy, treatment with UV light, either ing the skin properly using moisturizing natural or with controlled chambers, to lotions, and if medication is required, slow down the development of the cells in the most commonly recommended is hydrocortisone creams that soothe and reduce skin irritation. Another of the most well-known condi- tions is seborrheic dermatitis, which is a skin condition that usually appears on the scalp. This disease is caused by a sensitiv- ity of the fat glands and can cause what we 39

WCOITNH TYUOCUUREBROPDOY ( )for him 50 OR HIGHER SPF FOR UV PROTECTION SHOULD BE USED BY MEN DAILY. the skin and thus reduce the consequences BALDNESS: THEIR of this disease. GREATEST CONCERN CONDYLOMAS Specialist María Fernanda Corrales has seen in consultations that The human papillomavirus is one of the nowadays men are suffering from alopecia from earlier ages, even from most common sexually transmitted dis- the age of 25, due to genetic or environmental factors that accelerate eases in the world, which also affects this type of scalp disease. men. There are more than 100 different types of this virus and some of the ones She has also seen an increase in hair loss due to factors such as stress that appear in the genital area can lead to and anxiety, which is why it is very important to detect it in time to cancer of the anus or penis, in addition carry out the most suitable treatment according to the type of alope- to being a high-risk factor for the couple. cia each person has. It shows up as condylomas or genital The most effective way to treat it is with minoxidil products, either for warts that look like small cauliflowers and application or oral consumption, although this should be done under can increase in size over time. With the supervision of a medical specialist, as this treatment has side proper diagnosis and the supervision of a effects such as headaches or skin allergies. doctor, they can be eliminated through liquid nitrogen-based cryotherapy ses- sions. Even so, you must take into account that the virus can still stay in your body, so it is very important to always pro- tect yourself during sex and avoid exces- sive waxing or hair removal in the area •because the virus can spread as a result. 40

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( )CON TU CUERPO GOOD HYGIENE FOR LIFE, IN THREE STEPS How should you implement ADVISOR a good oral hygiene routine? MÓNICA DURÁN Pediatric dentist, practitioner at Coomeva You can start even while Private Healthcare pregnant and during the Being parents, especially for the first child’s early years. time, many questions arise regard- ing the health and care of the baby. One of these common questions is about the child’s oral health, which is so funda- mental in their development. Here are three important aspects to keep in mind •to ensure good oral health for life. 44

WCIOTHN YTOUUCRUBEORPDOY 1 2 3( )foryoursmile THE FIRST CLEANING ON TIME DETECTION CONSULTATION ROUTINE The first tooth emerges when the baby From the baby’s birth, it is important to The main goal of an oral hygiene routine is to is about six months old, however, the clean their gums every night; this can be avoid dental cavities. Durán explains that this is Colombian Academy of Pediatric done with gauze or a silicone finger brush. one of the most common consequences of poor Dentistry encourages the first consulta- A hygiene routine with extra soft bristles oral care in babies. “If it is not treated in time, it tion in this specialty during the last tri- and toothpaste (that does not foam) can cause malocclusions, which is the misalign- mester of pregnancy, where the par- should start when the first tooth appears. ment of the teeth, as well as other more serious ents will learn how to prepare for It is recommended to brush two times issues.” If the baby is healthy, it is important to breastfeeding, which, according to per day for two minutes. have a check-up every six months. If not, a treat- pediatric dentist Mónica Durán, How much toothpaste should be used? ment plan will be established according to the directly influences the baby’s oral Doctor Durán answers that, if the baby is child’s health. health. “It promotes the development between 6 to 18 months, an amount of the bones and muscles in the face smaller than half a grain of rice should be At Coomeva Oral Health, we take care that are responsible for sucking and used. From 18 months to 3 years, you can of you from your first smile, and we are swallowing; this helps the baby chew use the size of a whole grain of rice, and part of the global initiative The Alliance more easily and better digest harder from 3 to 6 years old, the amount should for a Cavity-Free Future. The babies of textures later on, when complementary be similar to the size of a lentil. There are our Dental Élite members can enjoy feeding starts.” special toothpastes for babies, but the pediatric dentistry consultations during If this prior consultation is not possible biggest difference they have with the oth- their first year. Due to the contingency, for the mother, it is important to ers is the flavor. “The most important thing we have enabled teleconsultations by schedule it when the baby is born. about the toothpaste is that it has 1,000 calling the national number (+57) 01 “These first encounters help us detect ppm (parts per million) of fluoride to fight 8000 931666, option 5 any anomalies in the oral structures cavities,” states the specialist. and allow us to provide instructions on feeding and hygiene,” she adds. (It is important to avoid pacifiers and bottles. Their constant use pushes babies to reject their mother’s milk. 45

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( )WCIOTHNYTOUUCRUBEORPDOY go natural CARBOHYDRATES: NOT ALL ARE ABSORBED THE SAME WAY Beyond talking about calories, it is important to understand what these foods do to your blood sugar levels. ADVISOR SANDRA PATRICIA ALFARO IT HELPS WITH WEIGHT LOSS Nutritionist and dietician, practitioner at While all bodies are not the same, and Coomeva Private Healthcare food needs are certainly different, know- You may have heard that not all car- bohydrates are the same in terms of ing about the low-glycemic food group the effects they have on your body. Thus, having eggs with arepa or bread for “can help you lose weight healthily breakfast is not the same as having cereal, since it is likely that cereal will not hold because these foods help lower blood you as long, and you will want to have your mid-morning snack sooner rather insulin levels in addition to making you than later. This is important, especially for those with diabetes or pre-diabetes and feel full as a result of its high fiber con- even obesity because, more than focusing on a discussion about the calories this tent. To reach your weight loss goal, it is food group provides, there are other fac- tors that need to be analyzed, such as the necessary that these foods glycemic index. are programmed within a ( A higher glycemic index Nutritionist dietician Sandra Patricia balanced diet with the means a higher speed of Alfaro explains that this is a numerical help of a nutrition profes- absorption of carbohydrates in value assigned to carbohydrates and meas- sional,” adds the specialist. the intestine, and a faster rise in ures the speed with which our body digests them after consumption. Knowing the gly- It is important to con- cemic index helps control blood sugar val- sider not only the medical ues. In fact, studies show that foods with a condition, but also the activ- low index, for example, less than 35, in addition to providing nutrients, contribute ity performed, among other blood sugar levels. to these sugar levels being affected slowly factors which have an influ- and regularly, thus ensuring a consistent and long-lasting energy supply. ence when defining times, portions, and types of food which are most recommended for your goal. For example, for a person with diabetes, states nutritionist Alfaro, the recommenda- tion is to eat six times per day: three main meals and three snacks, the last snack should be at about eight o’clock at night, something very light like a yogurt or almond or seed drinks. The important thing is to include foods from all groups in a balanced way. 47

( )CON TU CUERPO ANSWERS TO COMMON DILEMMAS 48 Should I eat eggs or oatmeal for breakfast? 1 Have a protein, which could be eggs, meat, cheese, yogurt, or almond or soy milk, and a grain which could be oatmeal or barley. You can add vegetables to the eggs or cheese, or add fruit to yogurt or a seed drink. You can also have herbal tea.. 2 Should I have fruit or protein for my mid-morning snack? Ideally a yogurt or almond or seed milk. Should I drink juice with meals or is water best? 3 It is best to consume fruit after your meal, and for a drink you could have herbal tea. Should I sweeten with honey, panela, or sweeteners? 4 For a patient with diabetes it is best not to use any type of sweet- ener. If you like, you could use stevia, as natural as possible. Wheat, sourdough, or industrialized bread? 5 Very well-made bread, ideally with oatmeal or quinoa, made with olive or coconut oil. VARIETY IS KEY TO BALANCE ► Proteins: eating meat in general is recommended, fish, cheese, natural unsweetened yogurt, and eggs. ► Grains: helps increase the consumption of barley, oatmeal, quinoa, black rice, and wheat bran. ► Legumes: lentils, beans, chickpeas, white beans, sprouts and hummus, soy flour are all important. ► Nuts and seeds: you could choose dried apricots, hazelnuts, almonds, pistachios, pine nuts, peanuts, as well as almonds, soy, and seed extracts. ► Vegetables: variety is important: green beans, garlic, cauliflower, broccoli, lettuce, onion, chard, spinach, asparagus, cooked carrots, cooked and raw beets, artichoke, olives, mushrooms, kale, bell pepper, cucumber, squash, leeks, cabbage, fava beans, avocado, and carrots.•

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PROPER POSTURES WHILE AT HOME The accumulation of inade- ADAPT THE SPACE WHEN DOING quate pressure on the body EXERCISE can have serious conse- ► Ideally you can adapt a space for quences, mainly on the proper work that is separate from the dining ► You should consult with a sports functioning of the spine, as well as table in your house, in order to cre- physician in order to learn about the digestive, nervous, and respira- ate an environment that is more con- your muscular and cardiorespiratory tory systems. We must remember ducive to your daily tasks. capacity. One option is to do it via a that our bone structure is linked to video call, and if that is not muscles, tendons, joints, and ► On average, having a desk at a height possible, in person. nerves, as well as organs, so we of 76 cm is recommended for a person must think of our body as an inter- who is 1.70 m tall. ► When doing exercises that require dependent whole. weight lifting, you should always ► The monitor or screen for work should bend your knees, keeping your Some areas such as the neck, be about 40 cm from your body, as body close to the weight and your shoulders, lower back, and knees well as the keyboard, so that you can abdominal muscles tight, so that are more vulnerable, which is why support your forearms on the desk. the weight is not only placed on physical therapist Claudia Ramírez your back but also on your legs. Fernández emphasizes good pos- ► The chair should be ergonomic and allow you to support your feet com- •ture for a pain-free day pletely on the floor. Your knees should be aligned with your hips at a VERY 90° angle, and the lower back totally ACTIVE BREAKS supported by the backrest. For every two hours of work or study, having a break to stretch your muscles, oxygenate your body, and clear your mind is recommended. 50