A new large-scale study out of Japan is putting a spotlight on how our meal timing—not just what we eat—may have real consequences for bone health and overall wellness. Researchers analyzed health records from more than 927,000 adults, finding that people who skip breakfast face an 18% higher risk of suffering fractures caused by osteoporosis. Meanwhile, those who regularly eat dinner late at night see their risk rise by 8%. And if you do both? Your risk jumps to 23%.
The results, published August 28 in the Journal of the Endocrine Society, suggest these lifestyle choices are as significant as some well-known osteoporosis risks like smoking (which increased fracture risk by 11%) or daily alcohol consumption. The study followed nearly a million people over age 20, with a median age of about 67.
Why Skipping Breakfast and Eating Late Matter
Lead researcher Dr. Hiroki Nakajima of Nara Medical University points out that skipping breakfast is linked to lower intakes of vitamin D and calcium—both essential for strong bones. Other studies back this up: people who skip breakfast tend to have lower vitamin D levels, possibly making bones more brittle over time. But the surprise was that late dinners also independently raised fracture risk. Nakajima suspects that eating late disrupts sleep quality and the body’s natural circadian rhythms, both of which play a role in bone maintenance.
Late-Night Snacking: Not Just About Weight Gain
But it’s not just your bones at stake. Professor Sarah Berry warns that late-night snacking—even on foods marketed as “healthy”—can lead to higher belly fat (adiposity), worse cholesterol levels, and increased inflammation. According to Berry, eating after 9 PM throws off your body’s metabolism, adding unnecessary calories (sometimes a third of your daily total!) when your body is least able to process them efficiently.
Experts advise paying attention not just to what you eat but also when you eat it. Skipping meals and eating late can quietly wreak havoc on your digestive system too, leading to bloating, acidity, and other stomach woes over time.
The upshot? If you want to protect your bones—and your belly—it might be time to rethink those late-night snacks and give breakfast the respect it deserves.
