Skipping Breakfast or Eating Late Can Weaken Your Bones, Study

By Adebowale Bello. B.Tech Microbiology, Freelance Health Writer. Medically reviewed by the DLHA team.

A seated African man eating breakfast. Image Credit: Muhammad-Taha Ibrahim

Breakfast is often called the “most important meal of the day”, yet many people skip it because of busy schedules or poor eating habits. Likewise, eating dinner late at night has become common, especially among people who work long hours or live in cities where life moves fast. Could these everyday habits affect more than just your weight or sleep?

A new large-scale study from Japan suggests that how and when we eat may influence our risk of bone fractures. The findings reveal a link between poor meal timing and weaker bones, raising questions that are especially important for Africans, who already face challenges related to nutrition and bone health.

About the Study

The study looked at the eating habits of over 927,000 Japanese adults and the researchers wanted to find out whether skipping breakfast or eating dinner shortly before bedtime increased the risk of osteoporotic fractures—that is, bone fractures that happen easily because the bones have become weak or brittle.

They used a large health insurance database that contained both medical records and lifestyle information from routine health check-ups. Participants were followed for an average of about two and a half years. Those who already had osteoporosis or a fracture at the start of the study were excluded.

The two main habits the researchers focused on were:

• Skipping breakfast more than three times a week.
• Eating dinner within two hours of going to bed, also more than three times a week.

They then looked at how many participants developed bone fractures over the years and compared these numbers with their eating habits and other lifestyle factors such as exercise, smoking, alcohol use and sleep.

What the Study Found

Over the study period, more than 28,000 people had fractures in areas like the hip, spine, arm or wrist. When the researchers analysed the data, they found that people who skipped breakfast had an 18% higher risk of fractures compared to those who ate breakfast regularly. Those who ate dinner late at night had an 8% higher risk.

The risk was even higher for people who skipped breakfast and also ate late dinners. This group had a 23% greater chance of developing fractures than people who maintained regular meal times. Surprisingly, both skipping breakfast and late-night eating were linked to fractures of the hip, spine and upper arm but not the wrist.

Other findings from the study also made sense. For example, people who exercised regularly, slept well and walked faster were less likely to experience fractures. Smokers had a higher risk, while moderate alcohol drinkers had a slightly lower risk, though the researchers said this might depend on the amount and type of alcohol consumed.

What Might Explain These Findings

The scientists suggested several possible explanations for the connection between meal timing and bone health. Skipping breakfast could mean missing out on important nutrients like calcium, vitamin D and protein, which are essential for strong bones. Over time, this lack of nutrients may weaken bone structure and increase the risk of fractures.

Eating dinner late at night might also affect the body’s internal clock, known as the circadian rhythm. When you eat too close to bedtime, it can disturb your hormone levels and increase stress hormones such as cortisol, which in turn can reduce bone formation and slow down repair. Both habits may also reflect a generally unhealthy lifestyle, such as lack of sleep, poor diet or little physical activity, all of which can affect bone health.

Limitations of the Study

While this study offers valuable insights, there are a few points to keep in mind when interpreting the results.

• It was an observational study, so it shows a link but doesn’t prove that skipping breakfast or eating late directly causes weak bones.
• The information about people’s habits—like meal times, sleep and exercise—was self-reported, which means some details may not have been accurate.
• The researchers didn’t collect data on what people ate or their nutrient levels, such as calcium or vitamin D, which are crucial for bone health.
• The follow-up period was only about two and a half years, a short time to observe how long-term eating habits affect bone health.
• The study didn’t include bone density results, so it’s hard to tell whether participants already had weaker bones before the study.
• The participants were Japanese adults and so the findings might not fully apply to Africans due to different diets and lifestyles.
• There’s a need for better controlled and cross-cultural studies to confirm if these associations hold true in other populations

What the Study Means for Africans

In many African countries, breakfast is often skipped due to work rush, financial constraints or fasting. In fact, you may have skipped breakfast this morning as you read this. At the same time, late dinners are common, especially in urban areas where people return home tired and eat just before bed.

Bone health is already a concern in Africa, although it is often overlooked. Many Africans do not get enough calcium or vitamin D due to low consumption of dairy products and limited exposure to sunlight in certain jobs or environments. Women, particularly after menopause, are at higher risk of osteoporosis because of hormonal changes.

This study shows that protecting bone health is about both what we eat and when we eat. Regular meal patterns, especially including breakfast, could help ensure that the body gets the nutrients it needs at the right times. It also highlights the importance of a balanced lifestyle—good sleep, exercise and avoiding smoking or excessive alcohol.

How You Can Take Care of Your Bones

You don’t need expensive supplements to keep your bones healthy. A few small, consistent habits can make a big difference:

• Eat breakfast every day, including foods rich in calcium like milk, yoghurt, leafy vegetables and beans.

• Avoid eating late at night. Try to eat dinner at least two to three hours before sleeping.

• Exercise regularly, especially weight-bearing exercises such as brisk walking, dancing or climbing stairs.

• Get enough sunlight to boost vitamin D levels, which help your body absorb calcium.

• Avoid smoking and limit alcohol, as both weaken bones over time.

Wrap Up

The Japanese study shows that our eating patterns can influence how strong or weak our bones become. Eating regular, balanced meals and avoiding late-night eating may seem simple but these habits could protect you from painful and costly fractures in the future.

In short, the study suggests that a strong bone health is linked to not just exercise and diet only, but also with when you choose to eat your meals.

Source: Hiroki Nakajima, Yuichi Nishioka, Yuko Tamaki, Fumika Kamitani et al. Dietary Habits and Osteoporotic Fracture Risk: Retrospective Cohort Study Using Large-Scale Claims Data. Journal of the Endocrine Society. Volume 9, Issue 9, September 2025. Available from here

Related: Should You Eat or Drink Late At Night?

Published: October 29, 2025

© 2025. Datelinehealth Africa Inc. All rights reserved.

Permission is given to copy, use and share content for non-commercial purposes without alteration or modification and subject to attribution as to source.