How does skipping breakfast and eating late at night affect bones?

Osteoporosis is a condition in which bone mineral density is reduced, causing bones to become brittle and prone to fracture.

Risk factors for osteoporosis, such as smoking, alcohol abuse and physical inactivity, have long been recognized. It is a silent disease, often without symptoms until a fracture occurs.

Therefore, early prevention by maintaining a scientific lifestyle, eating a balanced diet and exercising is the most effective measure to protect long-term bone and joint health, according to the health website Verywell Health .

Skipping breakfast and eating late at night are bad for your bones.

Photo: AI

Research on bone health

Scientists analyzed data from 927,130 adults in Japan, all over the age of 20.

Participants completed a lifestyle survey during a routine health examination and were followed for an average of 2.6 years.

Results showed that people who have the habit of skipping breakfast more than 3 times a week have an 18% higher risk of bone fracture.

Meanwhile, people who regularly eat dinner within 2 hours of going to bed (more than 3 times per week) have an 8% higher risk of bone fracture.

Reasons for skipping breakfast cause osteoporosis

Explaining the mechanism, experts say the body's circadian rhythm may play an important role.

Bones are also influenced by the biological clock like other organs.

When you skip breakfast or eat dinner too late, your body has less time to absorb and use nutrients for bone regeneration.

Additionally, skipping breakfast can increase the hormone cortisol, which is harmful to bones if it remains at high levels for a long time.

Other causes of osteoporosis

According to Theresa Gentile, nutritionist and representative of the American Academy of Nutrition and Dietetics, lifestyle and daily activities can directly impact bone health, not just depending on the supplementation of individual nutrients.

Ms. Nancy E. Lane, professor of medicine at the University of California Davis (USA), also emphasized that maintaining a reasonable weight and a healthy diet are controllable factors to reduce the risk of osteoporosis.

People who are very underweight or have eating disorders often have low bone density, leading to a higher risk of fractures.

Activities such as brisk walking, light jogging, jumping rope or weight training all help strengthen bones by increasing mineralization.

Photo: AI

How to protect bone health

Although the timing of meals has some influence, diet is the key factor.

A diet rich in calcium, vitamin D, protein and carbohydrates is the foundation for bone regeneration and maintenance of strength.

Calcium can be supplemented through familiar foods such as milk, yogurt, cheese, small fish with bones, and green vegetables.

Vitamin D can be absorbed through sunlight or from foods such as salmon, eggs, and animal liver.

Protein and carbohydrates are found in meat, fish, eggs, whole grains, legumes and tubers.

Besides diet, physical exercise also plays an important role.

Activities such as brisk walking, light jogging, jumping rope or weight training all help strengthen bones by increasing mineralization.

Combining proper nutrition with regular exercise will create a solid foundation for preventing osteoporosis.

Source: https://thanhnien.vn/bo-bua-sang-va-an-khuya-anh-huong-den-xuong-the-nao-185250903234314306.htm