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6 CRHEALTHCARE.ORG More an a Hpital EATING RIGHT DOESN'T JUST PROTECT YOUR HEART. IT CAN ALSO INCREASE YOUR BONE STRENGTH. As our age increases, our bone density starts to move in the opposite direction. It's important to be proactive about building bone density even before we begin to lose it, and that means consuming plenty of calcium and vitamin D. SMARTPHONES AND OTHER DEVICES IN THE BEDROOM MAY NOT BE SO SMART AFTER ALL. Catching up on the day's neglected text messages and news is tempting at bedtime, but research suggests that it can cause problems when trying to drift off to sleep. According to a study published in the Journal of Clinical Sleep Medicine, nine out of 10 Americans reported using a technological device within an hour of bedtime. Of these device users, those who used interactive devices such as computers, tablets, video game consoles or smartphones were more likely to experience difficulty falling asleep and getting a refreshing night's sleep. Phones have a number of features that can interfere with your sleep, from easy access to work emails, exciting video games, distractions from social media or even light itself. Blue light that's used to illuminate smartphones and other devices resembles the light our eyes perceive in the morning. When we see this light, our brains suppress a hormone called melatonin, which has one job—putting us to sleep. BREAKING THE BOND Having difficulty leaving your phone alone at night? Try: • Switching back to an "old school" alarm clock • Setting a technology curfew for your household • Leaving your phone charger in a separate room • Turning your devices on silent when you go to bed If you're not getting enough sleep, your health may be at risk. Speak with your primary care provider about how you can put this problem to rest. Find one at crhealthcare.org. Some foods to include on your better bone health shopping list are: Grapefruit—Are you a juice fan? A study at Texas A&M University has shown drinking grapefruit juice has a positive effect on bone density and bone mineral deposits. Grab a glass and make your bones stronger. Dairy—Milk products are rich in calcium, a fact that many people know. When drinking milk, using it in recipes, or eating cheese or yogurt, look for lower-fat options to maximize health benefits and minimize the downsides. Olive oil—While the research is relatively recent, studies have shown olive oil isn't just a source of heart-friendly "good" cholesterol. It's also been linked to prevention of osteoporosis. Fortified foods—Often, many whole-grain products are fortified with additional calcium and vitamin D to boost bone strength. Other fortified foods include juices and certain snacks, as well as almond and rice milk. If you're concerned about the health of your bones, Columbus Regional Healthcare System offers bone density testing. To learn more, visit www.crhealthcare.org/services/imaging-services/. NIGHT OWLS CALLING ALL BONES B Your