Salud Coomeva

NUEVAS MANERAS DE ESTAR JUNTOS New ways of being together ISSN 1692 - 5556 Febrero - Marzo 2021 - Edición 157 1 www.revistasaludcoomeva.com



NUEVAS MANERAS OUR TREND: LISTENING TO USERS DE ESTAR JUNTOS New ways of being together ISSN 1692 - 5556 Febrero - Marzo 2021 - Edición 157 www.revistasaludcoomeva.com Marco Montes Martínez General Manager Issue 157 Coomeva Private Healthcare February - March 2021 Global trends set the course of orga- our Dr. Felix Online Center. We are also Revista Salud Founder nizations, and ours is to listen to able to process your medical authoriza- Gilberto Lotero Muñoz* the client. For this reason, we are tions, carry out administrative procedures boosting our capabilities more and more like payments and certificates, and address President Coomeva through tools that bring us closer to your issues related to Covid-19 through our Board of Directors needs and requirements. WhatsApp transactional channel. José Vicente Torres Osorio The implementation of the Net Promoter Personalized online support makes it possi- System client listening system allows us to ble for needs to be identified and focused Executive President Coomeva be attentive to the voice of our members, so that they can be met with no travel Cooperative Business Group by listening to them online and responding necessary. This global trend is currently a Alfredo Arana Velasco rapidly. These actions have enabled us to point of reference at this time when the provide streamlined transactional platforms conventional has been transformed; sepa- General Manager and focus on transforming our processes to rating us physically, but leading us to explo- Coomeva Health Sector make them simpler, so that we can make re new ways of being close to each other. Gilberto Quinche Toro them relevant while enhancing our ability to We will continue to listen to you, facilitate resolve requests and provide responses. your processes and strive to offer you new General Manager Coomeva It’s in this way that we are strengthening our alternatives where you’ll find everything Private Healthcare member service channels by being open to you’re looking for, in addition to value con- Marco Montes Martínez the benefits of technology and online tent. The new way of being with others is, mediums, without neglecting channels as precisely, enabling transactional solutions National Manager important as the In-Person Experience to provide us with time to spend with those Marketing Health Sector Points and telephone support lines, with we most want to be with, and in doing so Camilo Ernesto Diusabá Perdomo new contact options such as virtual medical enjoy the new realities imposed on us by assistance, online chat and teleguidance via General Management •our environment Xiomara Iveth Campo Macroeditor ECestudio Journalists Marketing Editorial Committee Content Agency Laura Jaramillo Arango El Colombiano Bertha Varela Rojas Paula Andrea Montoya T. María Antonia Giraldo Cali: Camilo Saldarriaga National Health Director Laura Vega Gutiérrez 300 232 4018 Blanca Inés Vélez Editorial, Graphics, Editor Ángel Orrego [email protected] National Oral Health Director Natalia Estefania Botero Bogotá: Yulieth Acosta Galvis Diana Cristina Sánchez Ramírez Pre-Press, and Printing Photography 315 479 7045 National Director Voice of the Management El Colombiano Design ShutterStock Medellín: Viviana Barrera Customer Margarita Rosa Ochoa 310 411 6018 Mabel Irina Calero Phone: (4) 331 5252 Anabell Maya Torres [email protected] National Brand Manager [email protected] Martha Liliana Cifuentes National Coordinator of Provider Relationships Sandra Viviana Muñoz Rodríguez Contributors Verónica Figueroa Yepes Viviana Trujillo Jiménez *Deceased The contents of the articles in the Coomeva Private Healthcare Revista Salud are for the purposes of illustration and/or general knowledge. Under no circums- tances should it be used as a substitute for advice or recommendations from a doctor. Readers will not be able to use this information to diagnose, analyze or treat a disease or health problem without consulting a certified doctor. The product and service offerings described in the adverts published in the Coomeva Private Healthcare Revista Salud are the sole responsibility of the advertisers. Likewise, article content that describes services, procedures or treatments that are not included in the coverage offered by Coomeva Private Healthcare does not oblige the company to provide them to their members, or to include them within any of their plans or services. All rights reserved. Partial or total reproduction in any form or system is prohibited. © 2021 3

CONTENTS q February - March 2021 FOLLOW THE PATH OF Cuidarte es quererte 07 32 51 60 ( ) ( ) ( ) ( )WITH YOUR BODY WITH YOUR MIND WITH YOUR WORLD CORPORATE 08 Your generation 33 Little giants 52 Nutrition 61 Institutional Other ways of Cuidarte es Quererte, socializing and Understanding and Indulge yourself get on with life for every stage of life kindness as a response with vegetables 14 Trends When it comes to 38 Couples 56 For her 62 Service Covid-19, the self-care Make space for 8 updated beliefs regar- We support continues yourself in your ding menstrual cups relationship your process 18 Focus on Glaucoma 40 For him 58 Trends 64 Directory Express yourself Whether at home or Our network in the cen- 22 Go natural with empathy out and about, don’t tral-eastern region Be sure to get lose your cool enough vitamin B12 44 Grandparents 66 Institutional if you cut out animal Keeping active ensu- Service channels protein res good memory in one place 26 For your smile 46 Prevention Orthodontics, more When sensitivity is than a matter of through the roof appearance 28 Prevention Take care when rubbing your eyes 4

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ESTAMOS A TU LADO PARA QUE TE SIENTAS Porque sabemos que lo necesitas, contamos con ATENCIÓN MÉDICA DOMICILIARIA* 24/7. Conoce más sobre este beneficio escaneando el código QR con la cámara de tu celular. O ingresa a medicinaprepagada.coomeva.com.co Somos mucho más que planes de salud *Disponible para el Programa Oro Plus. Se cubren 3 atenciones al año. A partir de la cuarta se cobrará cupón de pago directo. Aplica para las ciudades de Cali, Bogotá, Medellín, Barranquilla y Cartagena. Sujeto al área de cobertura definida por Coomeva Emergencia Médica. Como prerrequisito se debe estar afiliado a una EPS. Aplican condiciones contractuales del programa Oro Plus.

)WITH YOUR BODY) 3 hours BEFORE GOING TO BED IS THE RIGHT TIME TO EAT DINNER IN ORDER TO AVOID HEARTBURN, ACCORDING TO THE WEBSITE OF THE US NATIONAL LIBRARY OF MEDICINE. STOMACH ACIDITY IS THAT UNCOMFORTABLE BURNING SENSATION IN THE CHEST AND THROAT THAT IS FELT MORE STRONGLY WHEN BENDING OR LYING DOWN. UNPLEASANT SENSATION IT HAS ITS CAUSES FINDING RELIEF Heartburn occurs when stomach acid It is associated with the consumption of In order to prevent heartburn, the key is rises up towards the throat, and in spicy or highly seasoned food and to avoid large portions and foods that addition to the burning feeling a bitter or alcoholic drinks, as well as with factors you identify as causing it, as well as sour taste can be perceived in the mouth. such as smoking, stress and being eating 3 or 4 hours before going to bed overweight. and seeking medical advice if it persists.

WCOITNH TYUOCUUREBROPDOY ( )ytouugregneenrearcaiótinon OTRAS FORMAS DE SOCIALIZAR Y SEGUIR LA VIDA El hecho de que las actividades sociales estén restringidas y muchos espacios públicos cerrados no significa que se haya perdido el contacto y la unión. Formas de fomentarlo. ASESORA MARÍA ELENA LÓPEZ Psicóloga de familia Internet acorta distancias así como las aplicaciones de chat, videollamadas y las redes sociales que nos permiten crear espacios virtuales para compartir vivencias, opiniones y sentimientos con los amigos que no vemos físicamente hace meses, sin embargo, las opciones que brindan los espejos negros de las pantallas hacen que perdamos la posibilidad de explorar otras perspectivas, por ejemplo, pasar el tiempo con quienes comparten nuestro techo. “Balancear el tiempo que pasamos conectados en nuestros dis- positivos virtuales personales es importante en la vida familiar, esto no quiere decir que tengamos que limitar obligatoriamente el tiempo en pantalla, pues es necesario para muchos seguir com- partiendo por estos medios, sino que podemos encontrar la manera de compartirlo, por ejemplo, viendo juntos una película o aprendiendo a hacer una receta con un tutorial de Youtube”, recomienda la psicóloga de familia María Elena López. Aprovechar la posibilidad del contacto físico es importante, cuando está tan limitado por cuestiones de salud pública. “Los seres humanos somos sociables por naturaleza y necesitamos el 8

( )CON TU CUERPO OTHER WAYS TO SOCIALIZE AND CONTINUE LIVING The fact that social activities are restricted and many public spaces are closed does not mean that contact and connection is lost. Here are some ways to encourage it. ADVISOR MARÍA ELENA LÓPEZ Family Psychologist Internet shortens distances, as do chat applications, video calls, and social networks that allow us to create virtual spaces for sharing experiences, opinions, and feelings with friends we haven’t seen physically in months. However, the options pro- vided by our screens limit our ability to explore other perspec- tives, for example, spending time with those under our roof. “Balancing the time we spend on our personal virtual devices is important for family life. This does not mean that we have to limit screen time, as many need to continue shar- ing on those platforms, but we can find a way to share it, for example, watching a movie together or learning how to make a recipe with a YouTube tutorial,” recommends family psy- chologist María Elena López. Taking advantage of the possibility of physical contact is important when it is so limited by public health issues. “Human beings are sociable by nature and need contact and interaction to be nourished emotionally, intellectually, and socially. This responds to a deep psychological need and is a way to decrease levels of stress and anxiety during this time,” adds López. It is clear that the pandemic has changed many habits, has 9

WCOITNH TYUOCUUREBROPDOY ( )your generation contacto y la interacción para nutrirnos emocional, intelectual y socialmente. Esto responde a una necesidad psicológica pro- funda y es también una manera de dismi- nuir los niveles de estrés y ansiedad de este tiempo”, complementa López. Es claro que la pandemia ha cambia- do muchos hábitos, nos ha alejado de cosas que antes solíamos disfrutar y nos ha llenado de emociones nuevas que necesitan ser expresadas, por eso, ade- más de las consabidas opciones digitales, vale la pena explorar otras formas de expresión análogas que seguro ayudarán a procesar todo lo sucedido. DE PUÑO Y LETRA adentro y explorar lo que está sintiendo otros y darse cuenta que no se está solo. La idea de María Andrea Kronfly, cofun- para poderlo expresar. La primera Para López, escuchar y ser escuchado, dadora y directora de Fábula, un laborato- ganancia es tomar la decisión de mirarse rio de comunicaciones en Medellín, fue y reconocer esas emociones, la segunda además de ser una manera de expresar retomar las cartas. Aunque estamos escri- es que al exhibirlas salen el temor, la tris- los sentimientos, es una forma de acla- biendo todo el tiempo correos electróni- teza y la angustia comprimidas dentro, rar, calmar y organizar. “Es también una cos o mensajes de texto, hay quienes hay una liberación. La tercera ganancia manera de tener apoyo y seguridad per- nunca en su vida se habían sentado a es que ya viéndolas expuestas en pala- sonal”, afirma, por eso recomienda el escribir una carta, esta vez dirigida al “que- bras, realmente se siente un alivio, no ejercicio de la escritura, en el formato rido coronavirus” que nos había confina- necesariamente se deja de estar triste, epistolar que bien se puede compartir o do a principios de 2020. María Andrea y pero por lo menos ya lo puede ver de dejar para el propio disfrute. su laboratorio hicieron una convocatoria una manera diferente, como ‘yo no soy por redes sociales para invitar al público esa tristeza sino que es algo que está A VIVA VOZ general a expresar sus sentimientos duran- fuera’. Es un ejercicio sanador”, explica Otra buena opción para expresar los sen- te lo más álgido de la cuarentena, el resul- Kronfly que también ve en la lectura de timientos es recurrir al canto y al teatro, tado fue un espacio de desahogo y com- las cartas de los demás la posibilidad de puede ser a través de clases virtuales o prensión que se recopiló en el sitio web identificarse con las emociones de los hacer una exploración personal. “Como www.queridocoronavirus.com. actores e intérpretes lo que hacemos es coger todos los traumas y cosas que quere- “Cuando uno toma la decisión de mos decir a través de personajes o cancio- escribir, así no sea un escritor, tiene que nes, además cantar es muy íntimo porque hacer un ejercicio de reconocer sus emo- el instrumento está dentro de mi cuerpo y ciones fríamente, tiene que ir hacia se afecta por mi estado de ánimo, enton- ces cuando canto estoy expresando muchí- (El Ministerio de Protección simas cosas, más si lo conectó con inten- social hace un llamado a proteger y acompañar a los ciones como las que me exigen la actua- adultos mayores, “su alta vulnerabilidad de contagio ción”, explica Marco Gualdrón, profesor no implica encierro ni aislamiento emocional”. de la carrera de Teatro Musical de la Universidad del Rosario y Misi en Bogotá. 10

( )CON TU CUERPO tu generación taken us away from things that we used to (The Ministry of Health and Social enjoy, and has filled us with new emo- Protection remembers to support and protect tions that need to be expressed. So, in the elderly, “their high vulnerability to infection addition to the usual digital options, it is doesnt’ imply confinement or emotional isolation”. worth exploring other forms of analog expression that, without a doubt, will help us process everything that has happened. WRITING BY HAND The second is that by expressing them, ter format, which can either be shared or María Andrea Kronfly, cofounder and the fear, sadness, and anxiety you were left for your own enjoyment. director of Fábula, a communications holding inside comes out. There is a laboratory in Medellín, had the idea to release. The third gain is that already see- OUT LOUD start writing letters again. Although we ing them expressed in words, you really Another good option for expressing feel- are writing emails and text messages all feel a relief, you don’t necessarily stop ings is singing and theater, through vir- the time, some people have never sat feeling sad, but at least you can see it in a tual classes or a personal exploration. down to write a letter, this time to the different way, like ‘I am not that sadness, “As actors and performers, what we do is “beloved coronavirus,” that confined us it is something that is outside.’ It’s a heal- take all the traumas and things we want at the beginning of 2020. María Andrea ing exercise,” explains Kronfly, who also to say through characters or songs. and her laboratory invited the general sees reading others’ letters as the possibil- Singing is very intimate because the public to express their feelings during the ity to identify with the emotions of others instrument is inside my body and is height of the quarantine on social net- and realize that you are not alone. affected by my mood, so when I sing, I works. The result was a space for compil- am expressing many things, more so if it ing relief and understanding on the web- For López, listening and being heard, is connected with intentions such as site www.queridocoronavirus.com. besides being a way to express feelings, is a those required by the performance,” way to clarify, stay calm, and organize. “It explains Marco Gualdrón, professor of “When you make the decision to is also a way to have personal support and Musical Theater at the Universidad del write, even if you are not a writer, you security,” she states. This is why she rec- Rosario and Misi in Bogotá. have to recognize your emotions coldly. ommends the exercise of writing, in a let- You have to go inside and explore what you are feeling in order to express it. The first gain is to make the decision to look at yourself and recognize those emotions.

WCOITNH TYUOCUUREBROPDOY ( )tyuoguerngeernaecriaótnion Si bien la experiencia de tener clases de un medio de expresión de la angustia que Aunque cada vez hay más posibilidades teatro y canto a distancia no ha sido del puede producir el aislamiento. de reunirse con personas fuera del núcleo todo satisfactoria, pues no todos los alum- familiar e incluso volver a los espacios de nos tienen las mismas posibilidades técni- Los momentos más íntimos o la aprendizaje, es importante tener en cuen- cas ni acogen con igual soltura la necesi- misma soledad también son interesan- ta que el virus no se ha ido y muchas per- dad de trabajar medios audiovisuales para tes como espacios para conocernos a sonas siguen siendo especialmente vulne- compartir sus actuaciones, sí les ha dado nosotros mismos. “Podemos aprovechar rables a sus efectos. De ahí que sea mejor, la posibilidad de tener encuentros más el aislamiento para meditar, conocer- conservar por más tiempo la idea del ais- personales, pues las clases son individua- nos, escucharnos, probar nuevas cosas lamiento y seguir encontrando el encanto les, y de salir de la rutina, además de tener que el ritmo que teníamos antes no nos permitía”, explica López. •en otras formas de contacto y expresión Although the experience of taking thea- and are a good outlet for expressing the While there are increasing opportuni- ter and singing classes at a distance has anxiety that isolation can produce. ties to meet with people outside our fam- not been entirely satisfactory, since not ily units, and some are even returning to all students have the same technical pos- The most intimate moments, or spaces for learning, it is important to note sibilities or confidence working with loneliness itself, are also interesting that the virus has not gone away, and that audiovisual media to share their per- spaces to get to know ourselves. “We many people remain especially vulnerable formances, it has given them the possi- can take advantage of our isolation to to its effects. So, it is better to keep up the bility of having more personal lessons, meditate, get to know ourselves, listen idea of isolation for a bit longer and con- since the classes are one-to-one. They are to ourselves, try new things that the tinue to find the charm in other forms of also a way to change up your routine rhythm we had before didn’t allow us to do,” explains López. •contact and expression 12

( )CON TU CUERPO ENTRETENERSE ENTERTAIN CON SEGURIDAD YOURSELF SAFELY Si bien las personas más jóvenes no poseen tantos factores de While younger people do not have as many risk factors for riesgo al contraer el virus, sí pueden ser vectores de contagio contracting the virus, they can be vectors of infection for para quienes sí los tienen, como adultos mayores. Por tanto, es those who do, such as older adults. Therefore, it is essen- fundamental mantener la guardia con todas las medidas; pero tial to keep up with all safety measures; but that does not eso no significa que sea imposible divertirse. El sitio web Healthy mean you can’t have fun. The American Academy of Children, de la Academia Americana de Pediatría, y el Centro de Pediatrics’ Healthy Children website and the U.S. Centers Control de Enfermedades de EE.UU. brindan algunas opciones for Disease Control provide some options for spending para pasar el tiempo con amigos en la nueva normalidad. time with friends in our new reality. ► Caminar. Da paseos al aire libre, ► Walk. Take walks together, outdoors. en compañía. Puedes aprovechar para You can use this opportunity sacar a tus mascotas. to take your pets out. ► Patinar. Ya sea con patines o tabla de ► Skate. Whether it’s rollerblading or skate, ¡anímate a aprender algo nuevo! skateboarding, learn something new! ► Montar bici. Programa paseos con ► Ride your bike. Schedule bike rides with tus amigos y familia. Recuerda your friends and family. Remember to los implementos de seguridad y hacerlo wear safety gear and do it in safe areas. en zonas seguras. ► Camping. A great idea to do ► Acampar. Una gran idea para with your family. llevar a cabo con tu familia. ► Have a picnic. Prepare something tasty ► Hacer un picnic. Prepara algo rico para to enjoy outdoors with your friends. disfrutarlo al aire libre con tus amigos. ► Binge watch series and movies. Some ► Maratonear series y películas. Algunas platforms allow you to connect with your plataformas te permiten conectarte con friends to watch movies from a distance. tus amigos para ver películas a la distancia. ► Organize a book club. Choose a book ► Organizar un club de lectura. Escoge that you and your friends lke, and get con tus amigos un libro que les guste y together, virtually, to talk about it. reúnanse, virtualmente, a comentarlo. ► Start a blog or videoblog. Choose a ► Montar un blog o videoblog. Elige un topic that interests you and your friends, tema que te interese a ti y a tus amigos y and create content for your new blog. realicen contenidos para su nuevo blog. ► Take a tour. Connect with your ► Realizar un tour. Conéctate con tus ami- friends to take tours of museums gos a realizar tours de museos y lugares or watch concerts online. o ver conciertos en línea. 13

( )CON TU CUERPO WHEN IT COMES TO COVID-19, THE SELF-CARE CONTINUES It’s important not to drop your guard regarding protective measures, as the risk of infection still exists. A false sense of security doesn’t help you or those closest to you. 14

( )WCIOTHNYTOUUCRUBEORPDOY tetnrdeenndcsias ADVISOR The isolation and preventative mea- RUBEN DARÍO MANRIQUE sures against Covid-19 have brought with them a kind of fati- Epidemiological Doctor gue, which has resulted in people relaxing their adherence to the guidelines esta- blished by scientists and global health organizations as the most effective way of tackling the SARS-CoV-2 virus that causes the severe acute respiratory syndrome: hand washing, correct use of facemasks, social distancing of at least two meters, and avoiding touching your eyes, nose or mouth with your hands. PROTECT YOUR- SELF IN EVERY It’s even been a challenge to keep up SITUATION precautions in social gatherings. “We have ► If you’re going to visit a restaurant: Make sure that your table has been clea- to do away with the idea that a person is as ned properly, and keep your distance if you take off your facemask. healthy as we are because they’re from the ► If you’re going to travel: Ideally, you same family, or because we know each should travel with as few people as pos- sible, by car or bus with the windows other. This myth must be shattered, open and constant use of facemasks. because we have to understand that eight ► With parents or older adults: If you’re planning a visit, limit your interaction with of every ten people infected with coronavi- other people for a minimum of seven to 14 days beforehand, and use a facemask rus are asymptomatic, and they look and during the visit. feel normal”, explains the epidemiological ► If you’re going to have social or work meetings: Ensure good ventilation during doctor Rubén Darío Manrique Hernández. the whole meeting, with at least two large windows and one door open. In his view, there is a false sense of security that emerges when people think ‘I’m not going to catch that’. It happens when a person is warned about a risk, and they respond by saying ‘that’s not going to happen to me’. For instance, when you say ‘don’t walk around downtown at night or you’ll get robbed’ and the other person answers ‘no, that only happens to stupid people, I’m too smart for that’, or when saying ‘don’t drink and drive or you’ll ( have a crash’ is met with ‘I drive better “Physical distancing is required; I don’t call it social distancing, because social cohesion is also something we need”: Rubén Darío Manrique, epidemiologist. 15

CWOITNHTYUOCUUREBROPDOY ( ))tentdrencdisas when I’m drunk’. “They have a false sense have an anatomical seal for the nose to of security that I refer to as optimism prevent particles from entering, in addi- bias”, Dr. Manrique adds. tion to side protection to avoid gaps appearing due to air currents or the force Nevertheless, a large degree of unaware- of speaking, something that is vital in offi- ness and uncertainty exists, as we don’t ces or supermarkets. know how the immune system of each individual will respond to the viral load: Surgical or disposable masks can only they could withstand it, or fall seriously ill. be used for a day, and remember that they Dr. Manrique also shares a statistic: of the have two sides: the blue side with the fil- 20% that develop symptoms, 15% reach a ter facing outwards to reduce the risk of serious condition and 5% die. infection, and the white side for when a person is or has recently been ill, in order WHY DOES SOCIAL to prevent the release of saliva droplets. DISTANCING WORK? Cloth masks must be used and then When people speak, they release air and washed, and provide double filtration water droplets that are known as aerosols. (fabric on both sides). These measures are Air travels a distance of around two here to stay, and they protect not only meters when expelled from the mouth, yourself but also those closest to you with and it’s important to bear in mind that minute particles of the virus linger in the •solidarity ad responsibility air. This proximity means that another person could be liable to breathe it in if ON they are within this distance, like in social VACCINES gatherings when people sitting very close together remove their facemasks to eat. Vaccines help the body to develop immunity to the virus that causes When the virus doesn’t reach two Covid-19. Several countries, including meters, it begins to fall to the ground or set- the UK, have implemented mass tles on nearby surfaces: clothing, the dining vaccination since December as a table, or a desk. Dr. Manrique explains that strategy to tackle the pandemic, studies indicate that, depending on the sur- although the results are still being face, the virus can remain for between four studied as it’s the first time vaccines of and 24 hours; some research suggests that it this type have been given. While they can stay on clothing for 48 hours. reach every country — with all that entails in financial and logistical terms “That’s why you mustn’t forget to wash — specialists like Dr. Manrique suggest your hands frequently, as they are the tool “being very patient”. He adds that “we we use to touch surfaces and the mem- have to keep up all the precautionary branes (conjunctiva, nasal and buccal) measures (hand washing, distancing that are less impermeable than the skin. I and facemasks) because the virus isn’t would also emphasize the importance of going to disappear; it’ll be with us for a washing food”, he spells out. long time, like measles, chickenpox, hepatitis or AIDS. We aim to achieve ARE FACEMASKS STILL RELEVANT? induced immunity through the Now more than ever, facemasks are the vaccine”, he concludes. main barrier of protection, even if a per- son is healthy (or thinks they are) and has no symptoms. When choosing one, it’s important that it “fits your face well: a parent’s facemask won’t be suitable for a child”, Dr. Manrique explains. They must 16

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( )CON TU CUERPO FOCUS ON GLAUCOMAThis silent degenerative disease presents a risk to everyone, and early detection is the only way to prevent the ( )blindness it causes. The week ending March 12 is devoted to raising awareness of the condition. ADVISOR CATALINA RAMÍREZ Surgeon, Specialist in Ophthalmology, Subspecialist in Glaucoma, practitioner at Coomeva Private Healthcare More information on glaucoma can be found at www.revistasaludcoomeva.co 18

( )WCIOTHNYTOUUCRUBEORPDOY focus on Broadly speaking, glaucoma involves the loss of sight due to start suffering from it at a very early age, and for this reason specia- damage to the optic nerve or to the process that permits the lists recommend that the general population have regular flow of aqueous humor, a fluid contained in the eye that checkups, particularly after they enter their 40s. Different types of maintains its color. If it is not diagnosed and treated opportunely, glaucoma exist according to their various causes; they can be divi- it becomes a chronic degenerative condition. Suffering from ocu- ded in open-angle and closed-angle, for example, and are also cate- lar hypertension is one of the risk factors for developing the con- gorized into three possible stages: mild, moderate and severe. dition, although in recent years it has been proven not to be the These two factors determine how glaucoma is treated, which can only cause. Some patients, for instance, have it congenitally and •range from a topical approach to surgical intervention ALARM SYMPTOMS 20 Glaucoma can progress without the person MILLION PEOPLE ACROSS THE realizing, as the majority of patients are asymptomatic. The loss of side vision occurs WORLD HAD A DIAGNOSIS OF first, and it’s also possible for the eye to redden and to feel pain that compels you BLINDNESS DUE TO GLAUCO- seek medical attention. MA IN 2020. IT’S A DISEASE WITH A HUGE IMPACT. ADVANCES IN 80 % TREATMENT OF ALL PATIENTS ARE Different research is being conducted across ASYMPTOMATIC, WHICH MEANS the world in order to make use of technologi- cal progress in therapeutic approaches. Work THAT THEY RECEIVE NO is also taking place on reconstructing the WARNING SIGNS OTHER THAN optic nerve with stem calls, although it has not yet been possible to restore its functions. THE LOSS OF SIGHT UPON CONTRACTING THE DISEASE. 40 RISK FACTORS IS THE AGE AT WHICH PEOPLE SHOULD START TO BE TESTED ► A family history of the disease. REGULARLY FOR GLAUCOMA, IF ► Severe hyperopia and myopia, with diopters THEY HAVE NONE OF THE OTHER RISK FACTORS INDICATED BY above or below 250. ► Ocular hypertension. SPECIALISTS. ► Chronic use of steroids or medication that may affect intraocular pressure. ► Having suffered from trauma at some point in life that affected the proper structure and functioning of the eye. 19

WITH YOUR BODY ( )Infography THE IMPORTANCE OF HAVING STRONG MUSCLES Understanding the musculoskeletal system and its function is essential in order to take care of it in the event of a sports injury, or if you live a sedentary lifestyle. A suitable diet is the first step. ADVISOR THE MUSCLES HÉCTOR FABIO CRUZ The muscles hold the skeleton Sports Medicine Physician, practitioner as together, give shape to the body Coomeva Private Healthcare and are essential for everyday movements like getting out of bed, Body movements are key to the walking up stairs and picking up or correct performance of all its func- lifting heavy objects. Even when a tions. For this reason, when you person is sitting down, some of their stop being active — either due to physical muscles are working to enable the inactivity, an injury or hospitalization — the changes are immediate: tiredness, heart to beat and the chest weakness, a lack of energy, digestive pro- to expand. blems, and even problems getting to sleep all make an appearance. As the sports 650 medicine physician Héctor Fabio Cruz explains, this absence of physical activity, IS THE APPROXIMATE NUM- on top of not watching your diet, are the BER OF MUSCLES IN THE main driving forces behind the loss of HUMAN BODY, DIVIDED muscle mass and strength, a condition known as sarcopenia. INTO THREE TYPES: SKELE- TAL, SMOOTH AND WHAT DOES IT CONSIST OF? CARDIAC. It is usually associated with aging, although sedentarism and protein deficiencies can accelerate the loss of muscle mass and strength at any age. It is also accompanied by deficiencies in vitamin D and B- complex vitamins. 20

EXERCISE AND PHYSICAL ACTIVITY IF AN INJURY IS INVOLVED DIET The former is a structured activity with When sedentarism is not the Proteins are responsible for clear repetitions, times and goals, while the obstacle, but rather a physical injury providing your muscles with latter includes any body movement, such energy, strengthening them and that impedes a patient’s ability to maintaining their volume. For as walking or sitting on a chair. move or exercise, muscle stimulation this reason, if the patient has When exercise isn’t a habit, not only are is required and should be guided by already lost a significant amount a specialist depending on the type of muscle mass, they should eat you at more risk of cardiovascular protein-rich food as part of problems, but your muscles begin to lose of injury. Maintaining support or every meal. Those people who strength, volume and elasticity, which leads having contact with the ground is lead an active lifestyle should to an increase in body fat percentages. This vital: in other words, standing up balance their consumption varies according to gender, age and pre- and supporting your body’s weight. according to the weight and energy needs of their body. existing conditions. WHAT ABOUT WHEN YOU FROM HOME LEAVE THE ICU? Elastic bands and weights can When a patient spends a few days or even be used to carry out routines months in an intensive care unit, they comprising strength and receive physiotherapy to stimulate resistance exercises that circulation and the muscles. involve all the muscle groups. Knowing your body, and how However, this is no guarantee that they will far you can push it, makes it not have severe physical deconditioning easier for each individual to when they are discharged. achieve their goals in the short People who recover from Covid-19 in an and long term. ICU are an example of this: some cannot walk by themselves or stand up when they leave. Support is provided by a professional in order to begin treatment and an appropriate exercise routine.

( )CON TU CUERPO BE SURE TO GET ENOUGH VITAMIN B12 IF YOU CUT OUT ANIMAL PROTEIN This micronutrient is essential for the body, and that’s why you should know how much you need to consume every day if you’ve made the transition to veganism or vegetarianism. 22

( )WCIOTHNYTOUUCRUBEORPDOY glo natural ADVISOR SANDRA MILENA RAMÍREZ Nutritionist and Dietician In order to understand why vitamin B12 is an essential part of our diet, it’s important to understand its function in the body. Sandra Milena Ramírez, a nutritionist and dietician at Nutralser, explains that “vitamins are required in small amounts- that’s why they’re called micronutrients. Most vitamins, apart from vitamins D, K, B1, B2 and folic acid, are not produced by our body, and if they are only insufficient amounts are obtai- ned”. For this reason, we have to supply the organism with them through food or supplements. In the case of vita- (min B12, also known Supplementing the body as cobalamin and part with vitamin B12 is the most effective of the B complex, its way to eat a vegan diet without main function is to affecting the body’s functions. contribute to the for- mation of blood cells. “This prevents anemia and helps the central nervous system to function correctly. It is also associated with preventing symptoms linked to dementia and some heart disea- ses”, the nutritionist notes. Ramírez adds that it is only provided by foods of animal origin such as milk, eggs, meat and cheese. That’s why it’s so important to have the support of a health professional when you make a dietary transition to veganism or vegetarianism. With regard to vegans, their diet is based on the consumption of food of plant ori- gin and doesn’t include any animal pro- tein. “Support improves the process and avoids health complications”, she says. WHAT HAPPENS WHEN A DEFICIENCY EXISTS? When the transition is not made in the 23

WCOITNH TYUOCURUEBROPDOY KEY FACTORS FOR PRE- VENTING A VITAMIN B12 ( )gloonnaattuurraall DEFICIENCY right way, nutritional problems emerge ► According to the American Academy of that can become more complex in the Nutrition and Dietetics, other sources that can long term. “It can cause nutritional ane- provide vitamin B12 are fortified foods and mia, and in the event of very severe defi- nutritional supplements such as soy and rice ciencies the symptoms are primarily seen drinks, nutritional yeast, some breakfast at neurological level”, Ramírez conti- cereals, and meat analogues. If these are not nues. They manifest themselves through consumed, daily supplements are required. cramps in the fingers and toes, reduced memory and changes in personality. ► It’s important to be aware that no non-fortified Older adults are the most at-risk group food of plant origin contains a significant due to age-associated changes in the gas- amount of active vitamin B12. tric mucosa. Babies born to mothers with a vitamin B12 deficiency are also inclu- ded in this high-risk group. Adopting a nutritional lifestyle like veganism goes beyond cutting out certain foods, following a trend or embracing a personal ideology. Regardless of the inten- tion behind the change, the priority must be bodily health and wellbeing. To main- tain a balance, Ramírez concludes that professional support and an annual check- up for this vitamin is vital, in order to establish a diet plan that will satisfy each •individual’s needs 2,4mg IS THE RECOMMENDED DAILY AMOUNT OF VITAMIN B12 FOR AVE- RAGE ADULTS, ACCORDING TO THE MAYO CLINIC. 24

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( )CON TU CUERPO ORTHODONTICS, MORE THAN A MATTER OF APPEARANCE In addition to guaranteeing you a shapely smile, the various innovations in this field of oral health are aimed at making the mouth cavity functional. ADVISOR JUAN DAVID GIRALDO Orthodontic Dentist and Maxillary Orthopedist In order to maintain good oral health, the recommendation is and development of the roots of the permanent teeth. to visit the dentist every six months. But how do you know when it’s time to make an appointment with an orthodon- ADVANCES IN TECHNIQUES tist? A specialist on the subject, Juan David Giraldo Rincón, Both orthodontics and dentistry in general are supported by a explains that dentists are usually the ones that suggest the treat- range of digital technologies. In addition to the familiar tradi- ment, depending on the nature of the diagnosis. tional orthodontics, other options exist such as lingual (in the inside of the mouth) and braceless orthodontics. The latter The above is important in being able to detect problems with involves the use of transparent thermoformed plates that are the masticatory system at an early stage. “The support provided designed on a computer after a digital impression of the teeth by orthodontic treatment usually begins with a process of max- is made. The movements that are to be carried out are also illary orthopedics. In children around five years old, the pro- planned using a specialized program. gress of the growth and development of the maxillae is exam- ined, before examining the teeth themselves”, Giraldo notes. While this technique may sound simple, Giraldo restates the importance of having constant support from an expert on the For example, some childhood habits like biting your nails and subject, as orthodontics of this type work in a different way to sucking your fingers or lips can cause malocclusions; in other conventional treatments. “They’re not suitable for all patients. words, problems biting. For their part, orthodontics procedures There are highly complex cases where very controlled move- start around age 12, once the permanent dentition is complete. ments must be made, and this method doesn’t provide the “Early procedures are occasionally carried out on patients aged desired results. Braceless orthodontics of this type function excel- eight or nine, but they involve segmented and not complete lently and there is a good understanding of the issue, but the pro- orthodontics that can gradually help to achieve correct bite and cedure must be performed by an expert. It’s necessary to look at tooth eruption”, the specialist clarifies. Finally, the various stud- each case on an individual basis, and a study and diagnostic plan ies and x-rays are what determine when to start said procedures, as they are not so dependent on age but on the level of maturity •must be carried out”, he emphasizes 26

( )WCIOTHNYTOUUCRUBEORPDOY for your smile (It’s vital that you restart your oral health checkups with all the proper pre- cautions and protocols, if you put them off due to the pandemic. SOME PREVENTION ALTERNATIVES ► Esthetic braces: made using materials such as sapphire glass and ceramics, these ► Braceless: uses transparent braces are placed in the vestibular part of thermoformed plates that are the teeth and are a more attractive designed on a computer following a version of traditional orthodontics. digital scan of the teeth. ► Self-ligating braces: these involve a system ► Lingual braces: also known as lingual that opens and closes between the wire orthodontics, this option involves and the brace. This reduces friction, helps braces positioned in the inside of the movements to be made more quickly and mouth, and is a viable and esthetically- leads to less discomfort. pleasing treatment option. ► Personalized braces: using the same ► Metal braces: in use for many teeth scanning system, these braces are years, this technique makes use personalized to individual requirements. of ligature elastic (colored In this way, the wires and designed and rubber bands). the movements are planned. 27

WCOITNH TYUOCURUEBROPDOY ( )prevention TAKE CARE ADVISORS WHEN RUBBING JUAN CARLOS ABAD, Ophthalmic Surgeon DIEGO ARISTIZÁBAL, Ophthalmic Surgeon YOUR EYES Practitioners at Coomeva Private Healthcare It sounds like scolding when people tell Rubbing your eyes is a common you not to rub your eyes, but the impulse: sometimes we do it becau- consequences of this apparently se of tiredness, to remove a foreign inoffensive action can be serious. object, or to relieve the irritation expe- rienced by those who suffer allergic reac- 28 tions. However, it’s important to know how to do it in the right way in order to avoid damaging the eyes, a highly sensitive organ. “You can rub your eyes by using a finger to apply pressure on the tear duct down towards the nasal bone, but you shouldn’t touch your eye because the cor- nea is like a millefeuille, which has layers of pastry; if you rub too hard you can break the layers and alter the shape of the eye, leading to keratoconus”, explains the ophthalmic surgeon Juan Carlos Abad. Keratoconus is a deformation of the cornea, which changes in shape from a semi-circle or oval to a cone, hence the name of the condition. “This means that the image can no longer be focused where it should be, which is in the retina, and instead it becomes diffused, irregular or lacking in sharpness”, says the ophthalmic surgeon Diego Aristizábal. Most cases of keratoconus emerge in childhood, when allergies begin to appear and children rub their eyes uncontrollably, and for this rea- son ophthalmologists across the world want to raise awareness of the consequen- ces of this seemingly insignificant action. NECESSARY PROCEDURES When keratoconus occurs, it needs to be stopped from progressing through surgery called corneal collagen cross-linking, which consists of applying a vitamin to the cornea and using ultraviolet light of a specific wavelength so that the cornea acquires resistance, Aristizábal explains. Following this, glasses and soft or rigid contact lenses can be used to improve eye-

( )CON TU CUERPO sight, but the damage is often too severe and further surgery is required. This invol- As hard as it might beves intrastromal ring implants, which are tiny pieces of semi-circle shaped plastic that restore the normal shape of the cor- nea and enable the patient to focus better (again. In the most serious cases a cornea rubbing your eyes should be avoided and even more so if it’s become a habit, as this repetitive action can cause retinal problems and exposes you to infections. transplant may be necessary. Needless to say, rubbing your eyes again is off-limits after this condition is diagnosed, as it is progressive and the sary. “This often happens to motorcyclists ment for employees who have to be in more you rub them, the greater the dama- who ride with their helmet visor up, and direct contact with the public. ge to your eyesight. Keratoconus can animal hairs can potentially cause allergic reappear following surgical intervention, conjunctivitis. If they don’t disappear KICK THE HABIT warns Abad, and it doesn’t only occur in through blinking or artificial tears, it Breaking the habit of rubbing your eyes can childhood. Patients who have undergone could be a problem”, Aristizábal advises. be a challenge — particularly for allergy suffe- other surgical procedures on their eyes are It’s also important to bear in mind that rers — and for this reason ophthalmologists more likely to suffer from it, as are those the eyes are a point of entrance to the recommend visiting an allergist so that you who develop allergies later in life. It can body. When viruses and bacteria enter can begin treatment and relieve yourself of also occur solely due to the habit of into contact with them, not only can it the sensation. Using protective goggles can rubbing your eyes, something that can be lead to diseases like conjunctivitis but also also help small children by stopping them caused by psychological factors. generalized infections such as that caused from touching their eyes. It’s even possible The specialist physicians Abad and by coronavirus. This gives rise to the to turn to psychological counseling when no Correo worked on a study at the recommendation to avoid touching your other medical strategy seems to solve the University of Antioquia that demonstrates face with dirty hands. Ophthalmologists problem; the important thing is to prevent that the simple act of giving up the habit don’t consider the use of goggles or face your eyesight from being affected and avoid of rubbing your eyes slows the progression shields to be necessary among those who the development of conditions that may of keratoconus, and means that surgery don’t go out much or who observe social necessitate the use of prescription glasses, or •may not be necessary. “The prevalence of distancing, although they are a require- even surgical intervention this condition will probably decrease due to coronavirus, because everyone has been recommended not to touch their face. It’s going to be interesting, because people have stopped rubbing their eyes as a result of the guidelines; when doctors go back to evaluating patients, they are likely to find that keratoconus has quietened down”, Abad concludes. OTHER CONSEQUENCES Rubbing your eyes can also cause foreign objects to become embedded in the cor- nea, and a visit to the ophthalmologist may be required to extract them and pre- vent them from scratching the eye. When you feel like you have something in your eye and it doesn’t go away with blinking or the tears that the eye produces to defend itself, medical attention is neces- 29

WCOITNH TYUOCURUEBROPDOY ( )sets 20 There are numerous therapies to treat injuries, but it’s also important to prevent them. Discover what the key factors in recovery are. COLD OR HEAT? MINUTES PER HOUR IS THE RECOMMEN- Cold treatments are recommen- DED TIME FOR ded in cases of inflammation, APPLYING COLD TO as they lower blood flow and AN INJURY AND AVOI- DING SKIN DAMAGE. can reduce swelling. As soon as possible after receiving a knock, SPINOJRUTRSIES TECHNIQUE apply an ice pack for 20 minutes and repeat every hour for the first four hours, before continuing the treatment for the next 2 or 3 days. Change to heat after 48 or 72 hours, which leads to higher blood flow in the affected area- an ideal therapy for recovery. RAPID 3 In addition to warming up before RECOVERY carrying out an exercise routine, LITERS OF WATER IS WHAT in order to avoid injuries, it’s vital Following a sports injury, it’s CAN BE LOST DURING A to follow the technique correctly important to begin compressing STRENUOUS PHYSICAL and use the right equipment such and elevating the body part in TRAINING REGIME. as appropriate sneakers for run- question to reduce swelling and REPLACING IT EVERY ning. It’s essential to not push pain. Minor injuries should be HOUR IS VITAL. your own limits too far to avoid protected with elastic strapping overexertion that could result in tape to avoid being hit in the injury. Keeping to a stretching same place, and rest is one of routine is important. the most common recommenda- tions as injuries take time to heal. SOURCES American College of Sports Medicine (ACSM), Mayo Clinic, Harvard School of Public Health 30

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CON TU MENTE ( )pequeños gigantes )WITH YOUR MIND 1 hour BEFORE GOING TO SLEEP, YOU SHOULD AVOID USING YOUR PHONE IN ORDER TO IMPROVE YOUR SLEEP HYGIENE. AT A TIME WHEN BEING CONNECTED IS IMPORTANT FOR WORK AND OTHER MATTERS, UNPLUGGING YOURSELF LOWERS STRESS LEVELS AND BENEFITS YOUR MENTAL HEALTH. PUT YOUR CELLPHONE DOWN REST YOUR MIND GET BACK TO GAMES You can activate airplane mode or make This unplugged space heightens your There are a wide range of alternatives use of applications that allocate time ability to concentrate, promotes sleep that don’t involve your cellphone, such offline for you. Deactivating notifications hygiene and helps you to interact as playing board games with your family, can help you to reduce your anxiety. with others. sports activities, or hobbies such as rea- ding, painting or carpentry. 32

(( )WCITOHNYOTUURMMENINTDE little giants UNDERSTANDING AND KINDNESS AS A RESPONSE Tantrums are part of children’s emotional development, and the way parents deal with them can boost little ones’ self-esteem and prepare them to manage their emotions better. ADVISOR CAROLINA HOYOS BARBOSA Psychologist and Specialist in Child and Adolescent Mental Health Despite what many think, so-called tantrums are not exclusive to spoilt boys and girls, and neither are they an indication that mom and dad aren’t doing things well. Carolina Hoyos Barbosa, a psychologist specializing in child and adolescent mental health, explains that these episodes of crying, yelling and frustration are natural in chil- dren and form part of their social and emotional development. “Little by little, they gradually construct their identity and affirm their individuality and decisions, by disagreeing with things or using this behavior to demonstrate needs that may not have been detected by their parents”. These outbursts generally take place from the age of 18 months and can last until children are four or five. In most cases, they occur because parents don’t understand what their children are expres- sing and therefore don’t manage to res- pond adequately to their needs, for exam- ple if they are tired, frustrated or feel some kind of discomfort. “Children at this 33

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( )CON TU MENTE stage don’t know how to express how they provide a more appropriate response in feel through language and are unable to tune with their needs”. relieve their discomfort and put it into words, so they look to externalize it Children learn to regulate their emo- through their emotions”. However, not all tions through the example shown by their little ones go through this phase, and parents, who are the little ones’ first trans- Hoyos adds that every child is unique and lators of life. “Hurt, misunderstood chil- has different characteristics; in this case, dren can see the world through a different these are children who are calmer or have lens, and that’s why raising them with parents who actually managed to get used kindness and empathy will help them to to and understand their emotional needs. live in society in a more positive way, to gain more understanding of their own Labeling tantrums negatively and dea- emotions and those of others, and to be ling with them in the same way could aware of their environment and the have a detrimental effect in the long surrounding context”, she states. term, so understanding them is an opportunity for children to feel listened This can also be an opportunity to edu- to and strengthen their bond with their cate them in tolerance and teach them parents, as they are the ones responsible that there are things beyond their control. for regulating children’s emotions in This will be an indispensable skill when their early years. For this reason, if they reach adulthood, and it’s best to parents respond with the same attitude strengthen it from early infancy. and raise their voice or use strong words to calm them down, small children will Hoyos concludes that it’s vital for understand that force and verbal aggres- parents to understand that their sons and sion can achieve or obtain things, lea- daughters are children, and that their ding to feelings of incomprehension and development is not yet complete. “The affecting their self-esteem. prefrontal lobe, which is responsible for controlling emotions, does not develop Responding in a domineering way or until adolescence; there are parents that arousing fear is never the solution. There fail to understand this and have parental are even parents who complicate the situa- expectations that are unrealistic for the tion with their irritability and anger, and child’s age”. Let so-called tantrums be an create new problems instead of generating opportunity to be understanding, to crea- solutions. If the issue becomes repetitive it te stronger bonds and to raise patient, tends to stay with the children, and over time can come to affect their mental •empathetic and generous children health, and their relationship with themselves and with their parents. (Good communication Between parents and children from ATTENTIVE, GENEROUS PARENTS early infancy strengthens children’s abi- Hoyos explains that at this point the lity to respond to and solve problems. principle of generosity is essential. “If moms and dads try to understand what lies behind these emotional outbursts, and to adopt a positive attitude towards what children might be feeling, this generous outlook will enable them to 36

AFTER A TANTRUM (( )WCITOHNYOTUURMMENINTDE little giants 1 2 Children will feel tired and vulnerable, and this You shouldn’t punish or justify is a chance to approach these emotions with words of them, give them a hug comfort. Instead, it’s good for and demonstrate your parents to explain to their unconditional support. children that there are no good or bad emotions, and that they 3 all exist within each person and serve a purpose. Look after the physical and mental health of children; in 4 younger children; crying and frustration are signs that we Pay attention to should seek to interpret. children’s diets and Placing importance on emotions their sleep, rest and during infancy lays the ground for recreation times, as good mental health in adulthood. these are directly related to emotions. 37

( )CON TU MENTE MAKE SPACE FOR YOURSELF IN YOUR RELATIONSHIP Spending time with your partner is as vital as having time to yourself. Learn how to manage it in a healthy way. ADVISOR NICOLÁS CADAVID BETANCUR Clinical Psychologist 38

(( )WCITOHNYOTUURMMENINTDE couples Suddenly having to inhabit the same it’s essential to set limits and define clear conditions for space as your partner or relatives both parties in order to achieve a healthy relationship, seven days a week leads many people thus making it possible to ask to be on your own or with to feel frustration and fatigue. It’s no lon- company for a while, maybe because you need a hug that ger possible to go out with friends and will help you to process the emotion. talk about what’s troubling you, or to make your daily journey and create a “It doesn’t mean that the other person has to like it space for yourself by listening to music when you make a request, but even if I don’t agree with it, and thinking. While the pandemic may the idea is to understand it”, he concludes. And understand have turned routines upside down, “we it with respect, because a ‘no’ from the other party in the need moments and spaces to process emo- relationship is charged with affection and isn’t said with the tions”, explains the clinical psychologist aim of harming the other person. It’s like saying no to a Nicolás Cadavid Betancur, outreach direc- child because you don’t want them to hurt themselves. tor at Universidad CES. Cadavid reiterates that self-knowledge reveals whether From his perspective, not having a a person has a more dependent or autonomous persona- place to store emotions means that we lity. Some people, due to their makeup, have less need for sometimes make decisions ‘hot-headedly’. permanent contact with their partner and need to recei- If this is added to by a complex, uncertain ve demonstrations of emotion through messages displays situation from an economic and emotio- of affection, whereas other people enjoy solitude. “The nal perspective – as happened with the word ‘dependence’ isn’t always negative, because human pandemic – “autonomy is challenged and beings depend on others for some things”. This is insti- frustration rises to the surface. The fact is, lled in us from that time when we were trying to fulfill we human beings don’t know what to do our needs for food, company and care at a young age. when we’re frustrated: when it happens to children, they throw a tantrum, while Contrary to what you might think, in 2020 many people adults resort to shouting and aggression. went back to a relationship, driven by economic or practical If we knew how to regulate our emotions reasons. “Some couples got back together and rekindled and do something with that anxiety, frus- things, although there were also breakups. This crisis has tration or stress, we would discover a way shown us that a desire emerges to better ourselves and be to self-regulate”, the psychologist explains. •well, and reconciliation, support and solidarity appear” To achieve this, whether with your partner or alone, self-knowledge is vital MANAGING and can be acquired through therapy or YOUR THOUGHTS by following a spiritual path, among other methods. The important thing is to At this time, isolation and poor emotional management has led “know yourself, as this will enable you to many people to develop patterns of anxiety, rumination and know which conditions you need to live, negativity. “These thoughts are not fixed, and they vanish over and perhaps to be more relaxed and to time when you start to process the emotion”, Cadavid explains. give yourself these spaces”. In this way, When they begin to affect other parts of your life, such as you can tell your partner ‘I’m going to sit concentration or sleep, it’s important to seek help, which could down and watch TV, but I want to be come from a psychologist but also a friend, your partner or any alone’. And therefore, with this other figure who could prove useful and enriching. knowledge, it will be a valid request. SETTING LIMITS To that end, says Cadavid, from the outset 39

CWOITNH TYUOMURENMTIEND ( ))forhim EXPRESS YOURSELF WITH EMPATHY Discover how to act and communicate your emotions without fear, moving away from the stereotype that masculinity must be seen as something rigid and authoritarian. ADVISOR unknown terrain. Nowadays, emotional DAVID QUEBRADAS intelligence (EQ) is taking on ever-increa- Psychologist Specializing in Neuroscience sing importance and forms part of busi- ness selection processes in particular, In 1995, the U.S. educational psycholo- because a suitable response to emotions gist Daniel Goleman wrote the book ensures better communication and a heal- ‘Emotional Intelligence’, in which he thy working environment. set out how an individual’s ability to manage emotions determined their suc- In his study ‘Understanding and cess in life. At that time, he noted that “if Developing Emotional Intelligence’, you don’t have control over your emo- published in the 2017 book ‘Knowledge tions, if you don’t possess self-awareness, Solution’, the researcher Oliver Serrat if you are unable to manage painful emo- notes that the process of developing this tions, if you can’t feel empathy and main- ability brings together elements that redu- tain effective relationships, then it doesn’t ce stress by “reducing conflict, promoting matter how intelligent you are, you’re not understanding and relationships, and fos- going to get very far”. tering stability, permanence and har- mony, last but not least, because connec- At the time this theory proved revo- tions are made with love and spirituality”. lutionary, due particularly to the fact that emotions were considered nebulous and 40

( )CON TU MENTE IT INVOLVES US ALL (Empathy is key to consolida- Managing emotions is a learning process ting friendships and fostering coope- that applies to men and women alike. In ration and it also enhances decision- some cultures, men are charged with the making abilities, according to the burden of being rigid, authoritarian and Psychology Today website. less expressive, an image that has softened as times have changed. In the view of the clinical psychologist David Quebradas, something that has been of help to many is being able to understand that they are not isolated beings, and that they should not impose their own viewpoint on others. Nowadays, more emphasis is placed on teamwork and connections, and more active listening is taught. Furthermore, education no longer takes place according to role – that is, 41

CWOITNH TYUOMURENMTIEND IMPROVE YOUR ASSERTIVENESS ( ))forhim If you feel that change is needed in the way you act and 1993 express yourself, or if you need help to open up and commu- nicate more effectively, take note of these steps for action: IS THE YEAR WHEN THE WORLD HEALTH ► When communicating in a difficult situation, opt to ask ORGANIZATION RECOGNIZED questions and determine where the other person sees things from. Express yourself sincerely but calmly, and try EMPATHY AS A to be more empathetic with others. SKILL FOR LIFE. ► At first, speak with those closest to you or ask them for what a person must do as a result of being help to polish your communication skills. Doing so will not a man or a woman – but rather on the only boost your self-knowledge but also your self-esteem, basis of the capabilities of each human by starting work on and taking control of your process of being, their potential and emotional becoming a better person. management. “When faced with commu- nicative situations with others, such as ‘I ► Take on a secondary role in social relationships. Not trying feel under attack when my physical or to take center stage or expecting people to always ask intellectual space is invaded’, communica- your opinion will create a more conciliatory atmosphere. tion will be guided by an emotion accor- ding to which a reaction will be created. ► Power acquires legitimacy based not on authoritarianism, In these contexts, we can’t control what but on reaching a consensus on the basis of difference. we feel, but we can manage our emo- Lead with wisdom and an understanding of idiosyncrasies. tions”, adds Quebradas. This means taking a moment to beco- me aware of your emotions, and choosing to express them in the best way possible without causing harm to the other per- son. At this point body language comes into play; when responding, you should try to adopt a relaxed and not aggressive posture, and find the right tone and words that will help you to find common ground amid your differences. Factors such as empathy, gestures and controlling your temperament are essential when buil- ding more effective communication. This can be worked on if you are able to recog- nize your own emotions, if you know yourself and if you educate yourself on the subject in order to nurture happier and •more satisfying relationships 42

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( )CON TU MENTE KEEPING ACTIVE ENSURES GOOD MEMORY While dementia is If there are times when you have a word the condition usually affects people over uncommon in young on the tip of your tongue but it slips the age of 65. Nevertheless, some cases away from you, and difficulties occur in adults aged between 50 and 60 adults, cognitive communicating become frequent occu- or below (known as early-onset or prema- decline can be rrences, it’s time to ask your partner or ture dementia), although its prevalence close relatives to look for the warning is low: only 5-10% of cases of dementia slowed by keeping signs of reduced brain function that could affect this age group. the mind active and lead to dementia. The latter, according to the Mayo Clinic’s website, “describes a set OTHER SYMPTOMS in shape. of symptoms that affect memory, thought The most common symptom is memory and social skills to such an extent that it loss, although there can also be changes in ADVISOR interferes with everyday life”. individual conduct and behavior. “People LUIS ALFREDO VILLA LÓPEZ become strange, different and paranoid, Neurologist Specializing in Vascular And that’s the key: problems that chan- and lacking in concentration. They start Neurology and Intensive Neurological Care, ge your habitual way of life, like getting to think the children or partner they have practitioner at Coomeva Private Healthcare lost when driving, difficulties making spent their entire lives with are stealing plans, changes in coordination and motor from them, for example, and they have functions, confusion and disorientation. hallucinatory episodes”, Villa explains. All of these are reasons to visit a specialist. While the management of dementia According to Luis Alfredo Villa, a varies according to the type, a first step is to neurologist specializing in vascular neu- seek to regulate behavior and conduct so rology and intensive neurological care, 44

(( )WCITOHNYOTUURMMENINTDE grandparents TECHNIQUES AVAILABLE TO ALL that the symptoms are not exacerbated. 1 Traveling: solving problems in 2 Listening to music: learning to This also applies to cerebrovascular demen- unfamiliar environments and play an instrument is a cha- tia, when damage occurs to blood vessels planning new routes forces llenge for the mind and is also that results in neuron loss or death. “There the brain to leave its comfort a source of pleasure that is still no curative therapy for it. Studies and zone and results in accelera- encourages the release of tests have been carried out with medicinal ted learning. dopamine, which brings a plants such as ginkgo biloba, vitamin E and feeling of wellbeing. B-complex vitamins, and even anti- inflammatories and a number of chemical 3 Playing a game of chess: 4 Sharing a conversation: substances, but so far none of them have games of strategy challenge recounting the plot of a film been shown to offer any kind of protec- the mind to find clearer path- or book forces you to recons- tion”, the specialist notes. ways in less time in order to truct a story and activates achieve a goal. curiosity, putting cerebral NOT ALL KINDS OF connections into action. DEMENTIA ARE THE SAME People tend to feel fearful when they for- 5 6Making mental maps: to solve a Looking up new words: get things and see it as a sign of some form of dementia. Villa explains that this is not problem or find a solution to Knowing the meaning of a necessarily the case; to be certain, a medi- cal assessment and the relevant tests must something, this methodology word compels you to make be carried out, as the issue could be cau- sed by other factors such as a vitamin B12 helps to assemble related ideas connections. Dictionaries deficiency, thyroid gland disorders or blood infections. Alzheimer’s disease is and makes it possible to reach are fantastic tools for fin- the most common form of dementia. According to the WHO, between 60% a decision quickly. ding synonyms. and 70% of cases of impairment occur due to this neurodegenerative condition, 7 Learning a language: applica- 8 Changing your routine: taking a whose causes are still being studied. tions like Duolingo assist you different route around the in learning a new language, block or using different public In order to form new brain cells, the with daily rewards and tar- transport challenges the brain brain must be exposed to change, variety gets. Listening to a podcast in and forces it to resolve issues, and challenges. In the words of Dr. Villa, your new language also helps. thus keeping it active. keeping stress levels low and having a range of intellectual interests through rea- ding and conversation contribute to the goal of slowing cognitive decline, as do implementing an exercise or sports routi- ne and adopting a diet low in fat and car- bohydrates and high in vegetables, grains and fruit. Good sleep and rest habits are •vital for recovery and memory 45

( )CON TU MENTE WHEN SENSITIVITY IS THROUGH THE ROOF People considered highly sensitive perceive their environment in a more profound way. It isn’t a disorder, but rather a personality trait. 46

(( )WCITOHNYOTUURMMENINTDE prevention ADVISOR MARÍA ANDREA RAMÍREZ, Clinical Psychologist People sometimes hold back their emotions to avoid finger-pointing; parents often tell their children not to cry or shout out in enthusiasm, and it’s common to hear the overworn phrase ‘men don’t cry’. Due to numerous cultural factors, sensiti- vity has traditionally been stigmatized and unders- tood as a synonym for weakness. The clinical psychologist María Andrea Ramírez explains that a desire to portray an image of strength and security used to mean not revealing your emotions. “Traditionally, for example, women were associated with sensitivity and therefore weakness. This is a nega- tive burden, and suppressing emotions can result in relationship problems, low self-esteem and anxiety. Emotions are human, adaptable and necessary in all individuals”, she comments. What’s certain is that there are people who experience emotions much more intensely, and they have As a result of their ability tobeen recognized as highly sensitive (HSP). In her Talks at Google pre- sentation entitled ‘Understanding the highly sensitive person’, Alane (Freund, a counselor specializing in connect with their emotions and those of others, highly sensitive people are characterized by empathy. high sensitivity, states that it isn’t a disorder and neither does it involve inversion or neurosis. Instead, it’s a specific persona- lity trait, a ‘highly reactive brain’. This enables them to perceive their environment easily and in great detail. Ramírez mentions certain characteristics that are specific to highly sensitive people. Firstly, they reflect deeply on the information they receive from their surroundings and tend to saturate and overstimulate themselves, and as a consequence can get stressed easily. They also have strong emotions, making them extre- mely empathetic, and they exhibit acute sensory activity. “Highly sensitive people connect with others and understand them well. The suffering of others cau- ses them pain and they feel the need to help. They usually have a bond with art and nature, and tend to be intuitive, creative, observant and perceptive of sounds, scents and details. Unexpected noises and crowded spaces can cause them to get agitated easily, and when they are hurt by a decision or 47

WCOITNH TYUOMURENMTIEND ( ))prevention something else, they experience it very strongly and 20% feel a great deal”, she adds. OF THE WORLD’S POPULATION IT’S NOT THE SAME AS HYPERSENSITIVITY ARE HIGHLY SENSITIVE PEO- Although they sound similar, high sensitivity is diffe- PLE, ACCORDING TO THE rent to hypersensitivity. While the former is a perso- COUNSELOR ALANE nality trait that is a response to a way of feeling and FREUND. living, hypersensitivity is a reaction to one’s environ- ment. It means becoming irritated easily, being vulne- It’s about expressing them in the most positive way”. rable to what others say or do, taking things persona- That’s why one recommendation for highly sensitive lly or acting defensively. This attitude stems from people is to learn to identify such emotions, and par- their personal history and different life experiences, ticularly those that occur most frequently. “Recognize and not from an innate factor in itself. what makes you happy, sad or angry, and which emo- tions you’re most sensitive to and how you usually “Highly sensitive people are not necessarily react”, she comments. hypersensitive, and vice versa. Someone who is highly sensitive may be hypersensitive in an adverse It’s also legitimate to educate those closest to you situation, such as during bereavement or in very about your high sensitivity, and explain to them that stressful settings. This is also true of any other non- you’re trying to find a healthy outlet for your emo- hypersensitive person, but certain situations bring tions without causing harm to anyone else. The ans- it out in them. They are actions that can be identi- wer, therefore, is not to avoid or ignore them. fied and worked on”, Ramírez says. “Emotions occur for a reason, whether they are negative or positive depends on how we express EXPRESSING YOURSELF IS THE WAY FORWARD High sensitivity is a biological trait that will always be •them”, Ramírez concludes present. “The idea is to learn to manage your emo- tions in order to live with high sensitivity with more peace of mind, although you don’t stop being an HSP”, Ramírez emphasizes. For this reason, she reite- rates the importance of expressing emotions healthily. “Our emotions are constantly teaching us things, and they help us to adapt to different life situations.

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CWOITNH TYUOMURENMTIEND ( ))x-ray STROKES Cerebrovascular accidents, abbreviated as ACV, can happen at any time. THREE Timely action is vital in avoiding serious FUNDAMENTAL consequences. WARNING SIGNS 200 When there is a sudden loss of strength in a limb, twitching in the cor- CASES FOR EVERY ner of the mouth or the face muscles, or 100,000 INHABITANTS IS difficulty speaking and understanding THE GLOBAL what others are saying, a CVA could be PREVALENCE OF THE CONDITION. happening (38% of the Colombian population recognize it when it occurs. For this reason, it’s vital to visit the emergency room to avoid serious consequences: 2 million brain cells die can die each minute without treatment. WHO ARE AT RISK? 3 Underlying conditions such as TO 4 1/2 HOURS AFTER cardiac disease, diabetes, SYMPTOMS BEGIN, ACV high blood pressure and sickle cell anemia exacerbate the risk, as do MUST BE TREATED: obesity, smoking, drinking alcohol, US NATIONAL LIBRARY and having elevated lipids. Strokes occur through an ischemia (an OF MEDICINE obstruction of an artery in the brain), or when a SOURCE hemorrhage is caused by HERNÁN FRANCISCO BAYONA ORTIZ, a ruptured artery. NEUROLOGIST AT THE COLOMBIAN ASSOCIATION OF NEUROLOGY. Sudden and transitory: In some (KEEP IN MIND) Treatment during the pandemic: the people, the symptoms occur for a Colombian Association of Neurology few minutes before disappearing, According to your history: In order (ACN) is calling for treatments not to determine the risk factors, eva- but it’s crucial to seek medical luations should be personalized; ask to be suspended at this time. attention and not drop your guard. about them when you visit a doctor. 50