Breakfast: A key to stronger bones

ISLAMABAD: Skipping breakfast could do more than leave you hungry — it may also put your bone health at risk, new research suggests. Experts warn that regularly avoiding the first meal of the day can weaken bones over time and raise the risk of osteoporosis.

Nutritionists explain that typical breakfast foods such as milk, yogurt, eggs, and fortified cereals are rich in calcium and vitamin D, two key nutrients for strong bones.

“Our bones are constantly undergoing a process called remodeling, breaking down and rebuilding,” experts noted. “If the body doesn’t get proper nutrition in the morning, this cycle is disrupted, increasing the risk of bone weakening.”

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Researchers also found that skipping breakfast raises cortisol, the body’s stress hormone. Elevated cortisol levels can lead to decreased bone density, further compounding the risk of long-term bone issues.

People who miss breakfast often struggle to make up for calcium and protein deficiencies later on. Over time, these gaps can result in brittle bones and a higher chance of fractures.

Health experts recommend starting the day with calcium-rich foods such as dairy products, nuts, or fortified cereals, along with a source of protein. Even a light, balanced breakfast can help maintain bone strength and overall well-being.