How Late Eating Habits Put Bones at Risk
The research, recently published in the Journal of the Endocrine Society and reported by Fox News Digital, tracked the lifestyle habits of over 927,000 adults. Participants, aged 20 and older, were followed for nearly three years to monitor who developed fractures in the hip, spine, wrist, or upper arm—common indicators of osteoporosis.
The findings were clear. People who skipped breakfast more than three times a week or ate dinner within two hours of going to bed on a regular basis were at a significantly higher risk of bone fractures. These behaviors were also associated with other unhealthy habits like smoking, drinking alcohol daily, and inadequate sleep and exercise.
Lead author Dr. Hiroki Nakajima told Fox News Digital, “We demonstrated that these eating patterns frequently co-occurred with other unhealthy behaviors—suggesting that comprehensive lifestyle counseling may be important for fracture prevention.”
Even after adjusting for other risk factors, such as age and body mass index, the link between irregular eating patterns and bone health remained. “Not having a routine eating schedule was independently associated with a higher risk of osteoporotic fractures,” the study noted.
Osteoporosis is a progressive bone disease where bones become weak, brittle, and fragile, increasing the risk of fractures. It often develops silently. (Image: iStock)
The Science Behind the Clock and Bones
The Japanese findings echo conclusions from a broader body of research, including insights from a 2019 review published in Nutrients, which highlights the critical role of meal timing in regulating our internal clocks. The body’s circadian rhythms, controlled by light exposure and biological clocks in the gut, liver, and muscles, help regulate everything from glucose absorption to hormone secretion. The review explained that eating late at night disrupts these rhythms, impairing metabolic processes and reducing the body’s ability to absorb nutrients crucial for bone strength. “Food consumption that is asynchronous with natural circadian rhythms may exert adverse health effects and increase disease risk,” the authors wrote. Moreover, skipping breakfast may lead to increased post-meal insulin spikes and fat oxidation imbalance, contributing not just to poor glucose control but also to inflammation—a silent trigger in bone degradation.
Building Healthy Routines
Experts say meal timing isn’t about strict diets or impossible schedules—it’s about consistency. Registered dietitian Su-Nui Escobar, not involved in the study but quoted in Fox News Digital, emphasized the importance of simple, sustainable routines. “Establishing routines—like having meals at specific times—supports our well-being without requiring constant thought or reliance on willpower,” she said.
She recommends easy-to-prepare breakfasts such as Greek yogurt with fruit, overnight oats, or egg muffins, and dinners like pan-fried salmon with vegetables—all options that keep meal timing intact without stressing busy schedules.
What This Means for You
Osteoporosis is often called a “silent disease” because many people don’t know they have it until a fracture occurs. According to the National Institutes of Health, it’s a leading cause of fractures in post-menopausal women and older men, with bone loss progressing quietly over time.
The takeaway? Eating habits aren’t just about calorie counts—they can influence long-term bone health. Prioritizing regular meal times, eating breakfast, and avoiding late dinners may seem small, but they could be key steps toward reducing your risk of fractures and metabolic diseases.
As the Nutrients review concluded, “A regular meal pattern including breakfast consumption, consuming a higher proportion of energy early in the day, reduced meal frequency, and regular fasting periods may provide physiological benefits such as reduced inflammation, improved circadian rhythmicity, and stress resistance.”
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