( )WITH YOUR BODY infography Being attentive and aware of your body helps prevent recurring injuries and pain. ADVISOR CLAUDIA RAMÍREZ FERNÁNDEZ Physical therapist FOR FUN WHEN STANDING WHEN SLEEPING ► When using your cell phone, hold ► If you need to stay standing for a ► The best position is the fetal position, it within your line of vision so that long period of time, contracting your since it does not put any pressure on the weight on your neck is abdominal muscles is recommended the back. Placing a pillow between not excessive. in order to balance the pressure on your legs with your knees bent is your spine. recommended. ► When watching television or doing an activity while laying ► Always keep your neck in line with ► If you sleep on your back, it is best to down in bed, avoid overloading your body, and do activities that do use a semi-soft mattress so that the your neck with pillows that make not require you to bend your neck curvature of your spine is properly your line of vision too slanted in and spine too much. shaped, and it is advisable to use a order to prevent future ailments. pillow that does not cause your neck ► Every three hours, move your shoul- to bend too much. ► If you are going to read, it is best ders in a semicircle backwards to to do it in a chair that allows you release tension in your muscles and ► For those who prefer sleeping on to support your elbows, so that bones in the upper back. your stomach, a semi-soft mattress is the height of the book is in a also recommended, without a pillow linear plane with your eyes, thus if possible, so your neck and spine not pressuring the muscles are not overexerted. It would be in your neck. much better to use a small pillow under your lower abdomen to balance out your body.
WCOITNH TYUOCUUREBROPDOY ( )trends KNOW MORE WATCH FOR CVA SYMPTOMS OLIVE OR COCONUT, ► Cerebrovascular attacks (CVA) or CHOSE WISELY cerebral thrombosis is a life-threat- ening emergency, and treating it A recent study published in Circulation quickly is key, due to the conse- complied different clinical studies and quences of this condition. found no positive effect on cardiovascular health when using coconut oil. Rather, it ► “We all could suffer from a CVA, was found to increase LDL or “bad” choles- but people older than 50 with high terol, so it should be used sparingly for blood pressure, diabetes, high cho- those with cholesterol problems. The lesterol, cardiac arrythmias, and who Journal of the American College of consume alcohol and tobacco, have Cardiology reviewed research which found a greater risk,” states neurologist that replacing mayonnaise and margarine Pablo Amaya. with olive oil was associated with a lower cardiovascular risk. The journal suggests ► Warning signs include: difficulty rais- that half a tablespoon of olive oil per day ing the arms, loss of balance, slurred reduces the possibility of a cardiac event. speech, altered vision, and facial palsy. 9% ► During the pandemic, those at risk OF THE DAILY FIBER REQUIREMENTS ARE should not suspend their preventa- FOUND IN ONE PEACH, ACCORDING TO tive medications to keep this condi- THE WEBMED TWITTER ACCOUNT. tion from occurring. BACTERIA, KEY IN MELATONIN FOR (KEEP IN MIND) LOWERING BALANCING SLEEP CHOLESTEROL In the event of a stroke or CVA, Melatonin is a hormone produced by the pineal seek treatment within the first four A new way to control dangerous choles- gland, which is important for regulating sleep. hours, as two million neurons are terol levels has been discovered, based on Specialists from the Cleveland Clinic in the USA lost each minute without treatment. the findings reviewed in the journal Cell warn that there is no evidence regarding the Host and Microbe. People who have a cer- benefits of taking it as a supplement. But, if you tain bacterium in their intestines have decide to take it, be careful not to exceed a dos- lower cholesterol levels, no matter what age of 0.5 to 3mg. The best way to adjust your bio- type of diet they have. The study draws logical clock is getting some sun in the morning. attention to the importance of the micro- biome, the universe of microorganisms present in the intestinal tract, which play an increasingly active role in health. 52
( )CON TU MENTE )WITH YOUR MIND 6 to 8 IT IS NORMAL FOR CHANGES IN HOURS OF SLEEP PER NIGHT IS THE HABITS, SUCH AS WHO’S GENERAL RECOMMENDATION BEING HOME FOR AN AVERAGE ADULT. MORE, TO AFFECT YOUR QUALITY OF SLEEP. PAY ATTENTION TO YOUR INSOMNIA. QUALITY REST Try to recognize the factor that affects your sleep the most. If you are working from home, do not work in your room. Separate your spaces and time. SLEEP HYGIENE Try to eat something light at night and exercise one hour per day. Avoid afternoon naps. Try to meditate before sleeping. MINIMIZE STRESS Try not to use electronic devices before sleeping. Only check what is necessary so you do not worry about anything else. 53
WITH YOUR MINT ( )keep in mind
PUT CREATIVITY INTO ACTION What would life be like without creative abilities? In any circumstance, this is an engine of transformation and a possibility to expand potential. ADVISORS ÓSCAR HERNÁNDEZ BECERRA - Industrial designer, teacher of Strategic Thought and Prospective. LUZ MARINA VÉLEZ JIMÉNEZ - Anthropologist, MA in Philosophy. Being alive is a condition that allows Colegiatura Colombiana, responds with human beings to recreate them- examples taken from history: “Anne selves. Each activity done by indi- Frank, while hiding from the Nazis, wrote viduals is full of creativity: without this her famous diary. Beethoven, despite innate, inevitable, and universal power, being deaf, wrote masterpieces of world human beings would not know anything music. Da Vinci, in order not to be cen- and could not do anything. sured by the Inquisition, astutely found ways to continue his anatomy studies on These peaks make the picture very cadavers without being detected. Gandhi clear: at any moment in life, whether suffered discrimination because of his ori- during calm periods or in those times of gin and skin color, and was able to gradu- movement, change, or even crisis, crea- ate as a lawyer in Great Britain; and tivity is the force that pushes action, Marco Fidel Suárez, without having that motivates the imagination and that money, attended classes through a win- calls for reinvention. dow at school and eventually became the president of Colombia.” “Creativity develops the ability to solve problems and to take advantage of oppor- Learning something new or looking at tunities. It is a different vision that allows it from different perspectives helps us the challenges and the whole process of cre- find solutions or experience everyday life ating ideas to be addressed in a broader in a different way. Thanks to the multi- way,” explains Óscar Hernández Becerra, ple possibilities of the virtual universe, head of the Laboratory of Prospective many people are dedicated to learning Creativity of the Colegiatura Colombiana. about thousands of knowledge items that are open and available to everyone. So, in times of crisis, what about crea- Others wish to go to the essence, to tivity? Luz Marina Vélez Jiménez, head of themselves, to return to what generates the Creative Intervention Laboratory for Conscious Transformation, from the
peace and wellbeing. Or as famous writ- 2 3 ers say through their greatest works, for those imprisoned voluntarily or involun- CREATIVE tarily, it left them with creative freedom. DIET TUESDAY LOGBOOK TO EXPLORE IT Curiosity. Play with the ingredients Anthropologist Luz Marina Vélez Jiménez of a recipe, try new culinary designed a logbook for creative explora- techniques, cook with someone, tion, a tool to stimulate creativity as a serve in a different way, join daily challenge. The exploration of self- nutrition with pleasure. Stimulate creativity, she explains, implies determina- kinesthetic-corporal intelligence. tion and courage, “a swaying between memory and imagination, a process of observation and sensitive, rational expres- sion of the nuances of life and the states of the soul. An unsuspected horizon for seeing oneself, inventing oneself, realizing oneself, and completing oneself, without ever entirely finishing.” She invites us to seven days of recognition and recreation •of our creative potential 1 CREATIVE CREATIVE CENTERING HABIT MONDAY WEDNESDAY Introspection. Deal sensitively and con- Imagination. Move, change words, sciously with the meaning of life, with a places, and dimension. Think fluidly, specific situation or emotion. Breathe, combine ideas. Analyze reality from a be quiet, meditate, be thankful. different perspective. Stimulate Stimulate interpersonal intelligence. naturalistic intelligence. Think and Practice guided relaxation. play like a child.
( )WITH YOUR MIND keep in mind 6 CREATIVE 4 5 LOOK SATURDAY CREATIVE RELATIONSHIP Reinvention. Take care of and express your FRIDAY image from within. Enjoy your body as an instrument to feel the world, living it as a CREATIVE Inspiration. Recognize, legitimize, and space of power and freedom. Also, DREAM interact with the uniqueness of the stimulate emotional intelligence. THURSDAY other. Strengthen trust, think about everyone, give and receive. Detect 7 Visualization. Combine reason and intui- opportunities. Stimulate interpersonal tion. Make ideas, images, and sensations intelligence. Practice listening. CREATIVE visible. Substitute, combine, adapt. LEISURE Consider the absurd, create utopias. SUNDAY Stimulate linguistic intelligence. Practice writing, drawing, and coloring dreams. Passion. Reassess “free” time as an esthetic experience. Activate the senses, the creative energy. Understand playful- ness, entertainment, and fun as individual and collective emotional issues. Stimulate creative intelligence.
WITH YOUR MIND ( )x-ray BREATHING While your body regulates this naturally, doing it in a controlled and conscious way can provide important benefits for the nervous system. 20 The technique is within everyone’s reach. THE MIND-CALMING MINUTES PER DAY OF EFFECT MEDITATION HELPS Controlling your breathing sends a GIVE YOU ANOTHER message to your brain that affects PERSPECTIVE ON not only the parasympathetic STRESSFUL system, but also slows digestion SITUATIONS, and lowers levels of the cortisol SUGGESTS THE MAYO hormone, which is responsible for CLINIC’S WEBSITE. responses to stress. This way, you calm your mind and gain wellbeing. INHALE AND EXHALE 2 Doing breathing exercises is key WEEKS OF INTENSIVE for regulating emotional MEDITATION CAN HELP responses. One option is to try the “4” formula (inhale for 4 YOU COUNTERACT counts, hold for 4, and exhale for FATIGUE, ACCORDING TO 4). You can also inhale for 4 counts, hold for 7, and exhale A STUDY PUBLISHED IN for 8. Do this at the end of PSYCHOLOGICAL your day, twice per day, SCIENCE. sitting in a chair with your feet on SOURCES the floor. MAYO CLINIC, JAKOBSON PROGRESSIVE RELAXATION TECHNIQUE Take breaks: lift your shoulders for (KEEP IN MIND) Try progressive relaxation techniques 5 seconds, then relax. Repeat and several times per day. Squeeze your try to join your shoulder blades Pay attention to emotions: activate right hand in a fist for 5 seconds, and your self-awareness, ask yourself where together behind you. repeat with the left hand. you are, what you feel, and breathe. Putting a name to what you feel helps.
WCOITNH TYUOMURENMTIENT ( ))grandparents COMPASSION AS AN ANTIDOTE Neurodegenerative diseases are a challenge for the whole family. Living through them with an outlook of learning and solidarity is important for facilitating the process between the patient and caregiver. ADVISOR RAFAEL PIÑERES - Clinical Neurologist La llegada de una enfermedad a la ous system. Therefore, when these neu- selves,” adds the specialist. The arrival of an illness in the fam- rons fail, problems related to the function- Alzheimer’s is a type of dementia ily is a process that not only affects ing of the body and mind start to appear.” the patient physically and emotionally, Neurons do not have the ability to regener- that affects memory, thoughts, and but it can also be a challenge of compas- ate, which is why there is no cure, though behavior, and interferes with the sion, learning, and acceptance for those there are treatments which allow the patient’s ability to perform daily activi- around them. When it comes to diseases patient and their family to live through the ties. “In an advanced state, the person that are obstacles that affect elderly illness in the best way possible. who, in reality, is going to be aware of adults’ ability to move their body or everything is the caregiver,” states express themselves correctly, their inde- This group of diseases includes Doctor Piñeres. With ALS, the oppo- pendence disappears and becomes a pri- Alzheimer’s, Parkinson’s, and amyo- site happens. With this condition, the ority within the family circle. trophic lateral sclerosis (ALS), which, patients lose control over body move- according to Piñeres, are the most com- ments, while mentally and emotionally This is the case with neurodegenerative mon, and due to the complexity of their they are conscious of their state, “so the diseases. Clinical neurologist Rafael symptoms, patients need support, com- caregiver, in addition to looking after Piñeres explains that “neurons are the cells pany, and permanent care. “All cases the patient’s body, must also take on in charge of coordinating all motor, sen- and processes are different, however, the emotional changes that come with sory, cognitive, and language functions for sometimes the designated caregivers can the disease, such as depression and irri- the correct functioning of the central nerv- suffer even more than the patients them- tability,” stresses the specialist. . 60
( )CON TU MENTE A FAMILY AFFAIR ships. While the strategy is focused on first time in 1995 by North American So, what can be done to ensure stability dementia, the advice can be applied to psychologist Charles Figley. It is characte- on both sides? For example, with other neurodegenerative diseases. rized by the physical and emotional stress Alzheimer’s, in 2017 the World Health that comes with caring for a patient. Organization adopted the first global The first recommendations are action plan for dementia focused on focused on education, on knowing The platform iSupport emphasizes caregivers. The strategy includes the digi- about the illness in-depth in order to that “caring for a person with a type of tal platform iSupport, which aims to avoid clinging to misconceptions or dementia can affect the physical and improve the quality of life of the family myths related to the disease, which may mental health of the caregiver, as well as members in charge of patient care and lead the caregiver and family to handle their social relationships.” This is why it routines. The report recommends a some situations wrongly. Knowledge encourages the caregiver to establish series of steps and activities to prevent gives them clues to determine when to some self-care routines where relaxation the emergence of other diseases within go to the doctor or identify physical and is the focus. It is important that the care- the group of caregivers, as well as for behavioral changes in the patient’s proc- giver and closest loved ones take the reducing conflict between the different ess. It also prepares them to accept the time to rest, relax, and do other activities members of the family due to an patient’s emotional changes. such as meditation or practicing a sport. increase in stress on those affected, which could lead to damaged relation- COMPASSION FATIGUE This is also a way to open your mind, This is a phenomenon described for the spend time with family and learn together how to look at the disease 61
WCOITNH TYUOMURENMTINE T ( ))grandparents from a perspective of empathy and com- WHEN THE BODY AND passion for the patient. “Every process MEMORY TAKE DIFFERENT PATHS has its own grief, and it is not simple. Sometimes it becomes very complex and Physical exercise, healthy eating, and staying socially active are the main activities which painful for everyone. This is why it is nec- help prevent the appearance of some neurodegenerative diseases. Daring the brain to essary to implement these types of meas- take on new challenges, such as learning a new language or playing an instrument is also ures to protect these people and make important. Neurologist Rafael Piñeres explains that if there is a genetic predisposition to the caregiving process more manage- suffering from these diseases, these routines can delay their onset. able,” adds neurologist Rafael Piñeres. WHICH ARE MOST FREQUENT? Establishing new relationships between caregivers and patients helps to ► Alzheimer’s: is the most common form affect the patient much more, such as strengthen the already existing bond, of dementia in elderly adults, and it usu- depression, sleep disorders, and loss and why not, to create a different one, ally starts after the age of 60. It starts of smell,” he adds. one of complicity, trust, and where they slowly, and patients start to forget recent ► Amyotrophic lateral sclerosis (ALS): can share things in common. experiences, and with time they lose the of the three, this is the one with the ability to speak and recognize their fam- lowest prevalence and fastest evolu- It is important for the caregiver or fam- ily members. tion. It can appear at any age, but it is ily group to identify an activity or interest more frequent in elderly adults. It that both can enjoy when possible, like ► Parkinson’s: “ “in this case, there is a affects the motor neurons, which are music, for example. While compassion death of the cells responsible for the responsible for the movement of the fatigue is related to being constantly sur- production of dopamine,” explains the body. Its symptoms range from weak- rounded by stress and pain, helping some- specialist. This deficit shows itself in ened muscles and a rapid increase of one live their days in a positive way can several ways, the most common being spasms that over time prevent the have the same effect on the one who is a tremor, in other cases stiffness, slow patient from performing routine body movement, and postural instabil- activities on their own. •encouraging these emotions ity. “There are other symptoms that 62
( )CON TU MENTE 63
WITH YOUR MIND ( )harmony in health
LEARN MORE ABOUT BAD MOODS Is this the same as a bad temper? Understand the characteristics and how to keep a bad time from affecting your personal relationships. ADVISOR SANTIAGO HERRERA - Psychologist, MA in History Surely you have had days when you anger, for example, which is a much more have not been in the best headspace excessive and uncontrollable reaction. to act with kindness or receive cer- tain comments. Or maybe it has hap- In other words, everyone can have pened to you that before you tell someone moments of anger and rage, which is something you rehearse it because you are completely normal. “There are very calm afraid of their reaction or anger. people who can eventually exacerbate one of their responses. It has happened So, is this a bad mood or a bad temper? to all of us, in a chaotic or stressful time, They are usually related. As psychologist responding badly to people who had Santiago Herrera explains, a bad mood nothing to do with it…These are circum- tends to be more circumstantial, an atti- stantial issues. There are also personali- tude specific to a particular situation. A ties who have emotional and impulsive bad temper, then, is associated with a ten- responses, even euphoria as well. They dency in some types of personalities or vary and it does not mean that they ways of being. “However, in daily life and respond to everything in their lives in this culture, they are used equally,” he states. way, or that they are bad people,” com- ments Herrera. However, he adds, when What characterizes both is the explo- these are repetitive behaviors, it is impor- siveness and impulsiveness in the tant to analyze which people or situations responses to acts that do not merit these could be potential triggers. reactions. This response has emotional components and physiological issues that IN LIGHT OF AN OUTBURST others notice immediately, such as agita- Usually, whoever has this tendency, or has tion and raising their voice. But the spe- had an explosive response, is not proud of cialist points out the differences, “one it. “People do not say, ‘I am going to blow thing is having strong responses in a par- up today.’ It is not something that is ticular moment and another is it being a decided. And then there is a physiological constant, permanent reaction in some compensation because there is an expen- people,” he states. This is different from
WCOITNH TYUOMURENMTIEND ( ))harmony in health diture of emotions that have been expressed abruptly and untimely, so there is a void,” states the psychologist. As a consequence, coexistence with others can be affected, as prevention, less sponta- neous interpersonal relationships, and misunderstandings can arise. Communication problems are fueled, and these moments of agitation are also used to discuss other unresolved issues. HEALTHY UNDERSTANDING ( Rationally, we can try Although reason is not able to control to explain many emotions, nevertheless, they emotion, for the sake of a healthy coexis- express a relationship between the body and the tence with yourself and others, it is essen- environment. It is important to recognize them tial to manage your bad temper when it and realize when they come to the surface. causes distress. “The first thing is to rec- ognize those feelings. Whether they are moments or if it is personality. What fac- tors aggravate these expressions? Which people? Recognize they are part of your- self, of your way of relating to others, without this being a justification,” states the psychologist. Another important aspect is that it is not possible to reflect during an outburst, but you should analyze it in moments of relaxation, without the filter of emotions. “Some people find that it works to get away from scenarios or events in which they have those reactions,” states Herrera. Also try to evaluate, imagine that situation to the extreme to realize that your exasper- ated response does not change things. Likewise, cultivating tranquility is a daily exercise. To achieve this, there are many different options: psychology, psy- chiatry, sports, artistic expressions, yoga, meditation, religion. “They all have a common core: a moment of reflection, of finding oneself, distanced from external stimuli. Perhaps everyone, not only to manage anger and bad moods, should look for a way to get close to our emo- tions and thoughts. Tranquility has to do with spending time with yourself,” con- •cludes the psychologist 66
( )CON TU MENTE 67
( )CON TU MENTE ALWAYS ENCOURAGE PLAY This activity promotes mental, physical, and even relational processes. Learn why it is important from year zero to adulthood. ADVISOR SARA POSADA GÓMEZ Doctor of Psychology, specialist in Clinical and Child Neuropsychology 68
(( )WCITOHNYOTUURMMENINTDE little giants Since 1959, with the Declaration of ensure, in a sense, that this activity is the Rights of the Child, play was repeated because of the level of wellbeing recognized as one of the ten funda- it provides,” states Sara Posada Gómez, mental principles for the enjoyment of Doctor of Psychology from the University any child’s life. A spontaneous and of San Buenaventura and specialist in innate activity, essential for the cognitive clinical and child neuropsychology from and emotional development of children the University of Antioquia. from their first day of life. According to the psychologist, chemi- Thanks to this, processes such as atten- cal processes occur in the brain while play- tion, concentration, motor skills, mem- ing, such as the release of endorphins and ory, and learning, to name a few, are serotonin, substances that lower stress lev- developed and strengthened from an els and improve mood. Others such as early age. “When a child plays, a neuro- acetylcholine and dopamine are also acti- chemical process is activated where sub- vated, which facilitate intellectual, crea- stances called neurotransmitters inter- tive, and motor skills. vene, which not only allow the feeling of gratification while playing, but also Posada says that even from the time children are babies, the mere interaction 69
WCOITNH TYUOMURENMTIEND ( ))little giants (The possibility of socializing, as well as managing stress and promoting fun are benefits of play for both children and adults, states the Mayo Clinic. of the child with his mother is already a adulthood, a stage in life where, according playful activity in itself, which positively to the specialist, emotions of sadness, nos- affects his emotional abilities and influ- talgia, and loneliness appear. “At this point ences the development of the child’s per- in life, play can be particularly rewarding, sonality. “Under normal conditions, the not because of the game itself, but because child is expected to be born with the dis- of the proximity to others,” she says. position and biological mechanisms that allow him to explore and have a healthy In addition, the parental role is impor- development,” she adds. tant. Knowing how to interpret stages of growth, getting involved and spending In this sense, toys are elements that time with the child is just as important as acquire a special value. Their use, in addi- giving them independence to interact tion to stimulating imagination and fan- with others. This way, they can learn to tasy, also encourages social interaction, overcome obstacles, reach agreements, since, generally, they lend themselves to and regulate emotions, which are vital for being shared with others. being able to stand on their own in the “The use of toys allows the child to cre- •future in any situation ate characters, assume roles, put them- selves in another’s position, resolve con- flicts, learn to share, to wait their turn, handle frustration and regulate their own emotions, such as sadness after losing, in the case of competitive games, for exam- ple,” states the specialist. That is why they are important even as an evaluation tool in therapeutic proc- esses for children and adolescents. But, over the years, the rattle and action figures are often replaced by other things, such as cards, chess, or videogames, going beyond their exploratory character and becoming a way of socializing and expressing emo- tions and thoughts. This is how it makes sense with adoles- cents, when you have to solve problems and assume the consequences, and in 70
( )CON TU MENTE BENEFITS FOR ADULTS Playing is a fundamental mechanism, it is a tool bonds of affection or foster camaraderie. Thus, that is available throughout one’s life that does not play takes on particular importance in adulthood disappear, but rather transforms as one gets older. since it creates new relationships between a American philosopher Marta Craven Nussbaum group of individuals, is a source of happiness, and even defines it as an activity as necessary at any is an instrument for better coexistence. That is stage of life as food, education, or work. After why recreational days are so important during the adolescence, play is no longer just a mechanism celebration of special occasions with your family for exploration and learning, but it becomes a or in spaces like work, which are occasionally a form of socialization. New ways of entertaining source of stress. Play encourages relaxation and friends and family appear to strengthen these facilitates relationships between peers. 71
CON TU MENTE ( )pasatiempos CRUCIGRAMA SUDOKU A B C D E FG HI J KL Nivel fácil 1 2 3 4 5 6 7 8 Nivel medio 9 10 11 12 13 HORIZONTALES VERTICALES 1. Práctica que se basa en la respiración A. Puede generar confusión y desasosiego, SOLUCIONES consciente y que ayuda a distensionar pero también enseña grandes lecciones en cuerpo y mente. momentos de crisis. Horizontales Meditación-At-Ona-Colimación-En-Cu-Ra- 2. Antiguo Testamento. Fueguino. B. Sufijo aumentativo. Prefijo negativo. Si-Calle-Juez-Toe-Alu-Pri-Grúa-DII- 3. Alineación de un sistema óptico para C. Enfermedad, dolencia. Cuando aparece el Primadas-LIV-Li-Malgenio-Sim-Ar-Odio-Di- Radar-Ag-Sal-Enón-Adán-Da obtener un haz paralelo de rayos luminosos. primer diente, es fundamental integrar este 4. Preposición. Cobre. Amón. Afirmación. hábito en la rutina de los niños. Verticales 5. Vía pública. Magistrado. D. Moral. Apócope de grande. Incertidumbre-On-An-Mal-Cepillado- 6. Remolque la nave. Toro celeste. E. En este tipo de embarazo se desarrollan en Ética-Gran-Múltiple-Iva-Rino- 7. Partido político mexicano. Máquina el útero, simultáneamente, dos o más fetos. Creatividad-Asia-Oiga-Jugar-Ión-Rd-On- F. Impuesto. Prefijo de nariz. Sexualidad-Nariz-Asimila para levantar y mover cargas pesadas. G. Es esa capacidad que lleva a la transforma- 8. Quinientos dos romanos. Pl., acción ción e innovación, motiva a la imaginación e Nivel medio Nivel fácil impulsa la acción. propia de una persona incauta, que H. Continente. Escuche. se deja engañar con facilidad. I. Acción imprescindible para los niños, que 9. 54 romanos. Litio. aporta a su recreación y desarrollo. 10. En ocasiones, es el causante de esas respuestas J. Átomo. Consonantes. explosivas o impulsivas hacia los demás, se puede K. Encendido. Es un tema fundamental para aprender a regular. Tarjeta inteligente desmonta- hablar con los hijos, especialmente al llegar ble usada en teléfonos móviles y módems. la adolescencia. 11. Voz de mando. Aversión. Habla. L. Órgano saliente de la cara situado entre la 12. Aparato de detección. Plata. condimento frente y la boca, donde están los orificios que le da sabor a las comidas, pero que que comunican con la membrana pituitaria en exceso puede afectar la presión arterial. y el aparato respiratorio. Comprende. 13. Lugar donde Juan el Bautista bautizaba. El primer hombre. Acierta. 72
5 )CORPORATE TYPES OF WHITE THE IMMUNE BLOOD CELLS ARE SYSTEM IS A NET- INVOLVED IN THE WORK THAT PRO- BODY’S DEFENSE, SAYS TECTS THE BODY THE AEAL (SPANISH FROM INFECTION. ASSOCIATION OF PEO- A HEALTHY DIET PLE AFFECTED BY LYM- HELPS IT FUNC- PHOMA). TION PROPERLY. NOURISH YOUR DEFENSES with sources of omega 3, fatty acids, folic acid, probiotics, and foods high in zinc, iron, copper, and selenium. REST IS FUNDAMENTAL Maintaining good sleep hygiene to ensure you get the rest you need is vital for the immune system. STRESS AT A MINIMUM Stress increases adrenaline and cortisol. Activities you enjoy as well as relaxation are necessary for keeping it under control.
( )CONTIGO YOUR AND YOUR FAMILY’S HEALTH ARE A PRIORITY This is the foundation for a full life, Although genetics, combined with an aspect in which it is certainly environmental, economic, and health factors determines a per- worth investing all your effort in. In son’s state of health, it could be said that Coomeva Private Healthcare, we a considerable portion of it depends on are convinced that prevention is modifiable behaviors such as habits and your best friend. lifestyle. Therefore, ensuring the care and wellbeing of you and your loved ones is the ultimate commitment. Health addresses a more comprehen- sive concept that does not only imply the absence of disease. As defined by the World Health Organization, optimal health also refers to physical, mental, and social wellbeing. Therefore, its conserva- tion and protection are not simply reduced to a plan for care and healing. 74
( ( )COCROPONTRIAGTOE institutional HEALTH FIRST 4,6 If this was not obvious enough, it is clear now with the new reality stemming from MILLION SERVICES ARE the global COVID-19 pandemic. Besides PROVIDED BY COOMEVA PER the undeniable impact of the disease as such, this virus is the best example of how YEAR, ENSURING ITS health also depends on medical services, USERS’ WELLBEING. as well as additional circumstances that have to do with how each person takes insurance to cover fees, medication cover- care of himself and others. This is associ- age, 24/7 home healthcare visits, and the ated with mental and emotional health, certainty of being supported by a private relationships with the environment, and healthcare company that focuses on and monetary and social issues as well. thinks of its users,” he adds. A common desire is to have the highest Also, it is essential for an entity to care possible level of health that allows one to about the wellbeing of its users, their live according to what each person consid- physical and mental health, “a solution ers favorable. Under this same premise, that allows access to different plans and health also has to do with freedom, since rates. From comprehensive medicine, oral one of the lessons we have learned from health, medical emergencies, and alliances the current global health emergency is that that promote wellbeing. This, together the basis for achieving this optimal level of with experts in dietary patterns, physical health is to be able to access comprehen- activity, sexuality, and rest,” comments the sive programs focused on the individual general manager. and his or her lifestyle and surroundings. Finally, Marco Montes Martínez In addition, they should ensure the reminds us that staying healthy is the best best quality and coverage, including care investment you can make, because those and healing, but not only focusing on it. who prioritize their healthcare value every Thus, moving from socializing the fear of moment of their lives. “This is the time to disease and death to promoting the value focus on what is essential, on what joins us of life is essential. This way, people are together as human beings. Health is and encouraged to stay healthy and fit. will be the greatest asset we have to take WHEN CHOOSING A PLAN •care of,” he concludes. Before selecting a voluntary insurance plan for you and your loved ones, it is (The COVID-19 pandemic has important for you to analyze the institu- confirmed that now is the time to focus tion’s support network. Marco Montes on what is essential. Health is and will Martínez, general manager at Coomeva always be paramount. Private Healthcare, offers some recom- mendations to consider. In the first place, it must be a stable and reliable organization, “an insurance com- pany with the greatest experience, which has an intrinsic philosophy of solidarity,” states Montes Martínez. Likewise, you as a user should know the coverage you are entitled to, for example “having the free- dom to choose from the best specialists, multiple channels of care, unemployment 75
CCOORNPTOIGROATE FEEL BETTER BY MANAGING ( ))prevention STRESS 76 Physical wellbeing is linked to mental health, and together they are essential for personal balance. Pay attention to your concerns. ADVISOR DAVID A. QUEBRADAS A. Psychologist It is normal to feel sad in situations of loss, anxious before an exam or job interview, and stressed by work issues or a chang- ing environment. These feelings and stress are the body’s tools to prepare for difficult and uncertain circumstances. That is why it is important to pay attention to them in order to ensure your wellbeing. With this in mind, Coomeva Private Healthcare promotes mental health based on self-care and the support of a wide network of specialists. With regards to stress, it is normal to associate it with your bosses, children, partner, or other family members. However, even though they may be the stimulus that triggers it, this does not mean that they are actually the trigger. It is important to clar- ify that “stress in itself is not a bad thing. It is a reaction that sets the body in motion in an emergency. A survival mechanism that, when used at the right time with the right intensity, causes no harm. It can actually save our life and can even help us improve our learning,” states psychologist David Quebradas. So then, why does it have such a bad reputation? There are different factors that provoke this response: external and imme- diate, which could be an angry superior, or internal, for example ideas and thoughts we have when remembering a stressful event, or that are activated when imagining it in the future. “Remembering things repeatedly, making it worse than what it was, or inventing a catastrophic scenario is typical of human beings. And we do it in such an eloquent way that the mecha- nism is activated, at the wrong time and intensity, which nega- tively affects quality of life,” says the specialist.
( )CONTIGO AUNQUE ESTÉ LEJOS, SENTIRÁS A TU MÉDICO Coomeva Medicina Prepagada te brinda el servicio de Teleconsulta que te permitirá recibir la atención de un médico por medio de videollamada, en tiempo real y sin moverte de casa. Cuando tengas tu cita programada podrás acceder por medio de tu celular, tablet o computador. ATENCIÓN POR ESPECIALIDADES • Medicina Interna • Oncología clínica • Cardiología Pediatría • Neumología de Medicina Interna • Hematooncología • Nefrología Pediatría • Cardiología Medicina Interna • Ginecología y obstetricia para • Reumatología Pediatría • Endocrinología Medicina Interna • Endocrino Pediatría • Nefrología Medicina Interna mujeres gestantes u • Neurología Pediatría • Reumatología Medicina Interna gineco-oncológicas • Paciente en control • Urología • Pediatría • Neumología Pediatría post trasplante Próximamente más especialidades. PARA CONOCER LA RUTA DE ATENCIÓN COMUNÍCATE CON TU ESPECIALISTA. O escanea este 77 código QR con la cámara de tu celular. Aplican condiciones. Sujeto a disponibilidad y horario del profesional de la salud. Prioridad para pacientes con algún tipo de patología, mayores de 60 años, niños y mujeres embarazadas.
( ) )CONRPTOIGROATE TIPS FOR A prevention HEALTHY MIND (Remember that with In order to maintain a healthy lifestyle, Coomeva Private Healthcare you psychologist David Quebradas recommends: have a support line and telephone counseling: (+57) 01 8000 918 082. Sleep hygiene. Rest is essential THE BODY’S RESPONSE 1 for strengthening learning Perhaps you are clear about what happens to your mind when you get stressed, but what happens to your body? Increased processes. noradrenaline and adrenaline reach the muscles, heart, bron- chi, and other areas to ensure an adaptive response. Cortisol, Balanced diet. Give your which also increases, contributes to the body’s repair and recovery, and helps save information about what happened 2 body and brain the energy so you do not forget. Although it is an adaptive device for fac- it needs to perform ing challenges and everyday situations, stress varies depend- your daily activities. ing on each stimulus and individual differences. The psy- chologist states that “chemical substances are not discharged Exercise routine. To prevent in the same quantities in all people, and not everyone is stressed by the same situations. Also, neurodegenerative ill- 3 illnesses and look and nesses such as Parkinson’s or Alzheimer’s may cause it to be triggered unnecessarily.” feel good. WHEN IT IS CHRONIC Cognitive training. Exercises to Ultimately, stress is an inconvenience if it affects a per- 4 improve attention, memory, lan- son’s wellbeing and when it evolves into an anxiety disorder, guage, thoughts, and other for example. Psychologist David Quebradas explains that cognitive processes. there are two types: “acute, which triggers intense unrest after a stressful event. But when our body’s response continues Support network. Family, your causing problems with attention, memory, difficulty making significant other, and friends decisions, fatigue, irritability, or catastrophic thoughts, which affects functionality, it can become chronic stress, which 5 who provide trust, security, and requires professional help.” affection to cultivate your mind Therefore, it is critical to address those signs that indicate and emotions in a healthy way. a shift from a common situation to something that causes much more unrest and requires support, in addition to ana- Professional support. lyzing how to manage it. This will allow you to protect your Remember that at Coomeva •mental health and feel good 6 Private Healthcare, you have a support line and guidance for We are here at all times. Find out about issues related to psychology, our support network by scanning the general medicine, nutrition, following QR code. and nursing. 78
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( ) )CONRPTOIGROATE directory OUR NETWORK IN THE NORTHWEST Learn about news and updates regarding our specialists in this region of the country. INFORMATION UPDATES NORTHWEST REGION Pediatric dentistry Orthopedics and traumatology Liliana María Ortiz Mesa Eduardo Arturo González Ríos MEDELLÍN Address: Calle 34 #63B - 72, Centro Address: Calle 78B #69 - 240, torre B, Dermatology Profesional Conquistadores, office 205 office 151 Alejandra María Sañudo Pérez Phones: 4085215 - 3006034296 Phones: 4459151 - 3175795991 Address: Cra 48 #19 A - 40, Torre Médica Ciudad del Río, office 1514 Ophthalmology Jaime Alberto Velásquez Ortega Phones: 4182249 - 3045865974 Carlos Alberto Correa Botero Address: Calle 7 #39 - 107, Medical buil- Address: Calle 54 #45 - 58, office 409 ding, office 1314 Olga Lucía Castaño Yepes Phone: 2515109 Phones: 3115556 - 3104192221 Address: Diagonal 75B #2A - 80, Torre Médica Las Américas, office 403 Eduardo González Serna Otorhinolaryngology Phones: 3459141 - 3459142 Address: Calle 2 Sur #46 - 55, (Ear, nose, and throat) Clínica Las Vegas, office 417 Alfonso White Burgos Gynecology and obstetrics Phone: 4795239 Address: Calle 34 #63A - 30, Clínica Clara María Vélez Mira de Otorrinolaringología de Antioquia Address: Calle 7 #39 - 290, Clínica Gonzalo Jaramillo Correa Phones 2658584 ext. 116 or 216 - Medellín El Poblado, office 513 Address: Calle 54 #46- 27,Torre 3206972473 Phones 3126249 - 3128036906 Fundadores Clínica Medellín, office 1208 Gabriel Rodolfo Wolff Idárraga Claudia Beatriz Vargas Estrada Phones: 2510198 - 5718141 Address: Calle 34 #63A - 30, Clínica Address: Cra 48 #19A - 40, Torre de Otorrinolaringología de Antioquia Médica Ciudad del Río, office 1302 María Adelaida Vasco Restrepo Phones: 2658584 ext. 129 - 3206623 Phones: 4449129 - 3187634884 Address: Cra 48 #19A - 40, Torre Médica Ciudad del Río, office 1620 Oral rehabilitation Internal medicine Phones: 4481077 - 3186999298 Luz Amanda Herrera Torres Vasculab S.A.S. Address: Calle 2 Sur #46 - 55, Clínica Address: Center: Calle 54 #46 - 27, Martha Luz Zuluaga Posada Las Vegas, Fase I, office 231 office 1301. West: Carrera 65B #30 - Address: Calle 25 Sur #46 - 220, Phones: 2687027 - 3146151840 85, office 314 Centro de Especialidades Phones: 5123863 - 3176410251 Oftalmológicas Urology Phones: 4480408 ext. 114 or 137 - Juan Guillermo Aristizábal Vásquez 80 3103947699 Address: Calle 7 #39 - 290, Clínica Medellín El Poblado, office 1214 Phones: 3126255 - 3117974
(( )COCROPNOTRIAGTOE dirdeircetoctroyrio RIONEGRO IN THE NORTHWEST REGION, Clinics, medical WE HAVE A MEDICAL NETWORK centers and hospitals IN THE FOLLOWING CITIES: Fundación Hospital San Vicente de Paul • Apartadó • Montería Address: Vereda La Convención, vía • Bello • Quibdó Aeropuerto - Llano Grande, km 2 • Buriticá • Rionegro Phone: 3506518051 • Carepa • Sahagún • Caucasia • San NEW PRACTITIONERS • Entrerríos • Itagüí Jerónimo MEDELLÍN • Medellín • Turbo Ophthalmology Inversiones Horizonte Visual S.A.S. Address: Cra 48 #19A - 40, Torre Médica Ciudad del Río, office 1403 Phones: 2354075 – 3178946430 (Remember that you have access to more than 1,058 professionals and 234 health institutions in the Northwest region. Download our Coomeva MP App For more information about Coomeva Private Healthcare’s Medical Directory, please visit: oficinavirtualmp.coome- va.com.co/DirectorioMovil-Web or scan the following QR code with your mobile device. 81
CORNPTOIGROATE ( ))interaction A CHANNEL FOR YOUR WELLBEING Subscribe and stay up to date with our content. We are connected with different topics that contribute to your health and that of your family. Follow our YouTube channel and find content of your interest. We have podcasts, lives, and conversations with experts on food and nutrition, exercise, mental health, taking care of your body, and a healthy lifestyle. You will also find the adventures of the Dental Patrol for the little ones, and information about our news. Because we care about your wellbeing, we support you with quality information. Coomeva Medicina Prepagada Scan the following QR code with your mobile device to access our YouTube channel and join our community. 82 Cuidarte es quererte
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