Osteoporosis and osteopenia are silent diseases that affect millions of people, especially as they age.

Diet, lifestyle, and certain daily habits play a key role in both their prevention and progression. In this article, we review what happens in the bones, which nutrients help protect them, and which foods should be limited to preserve their strength.

Meritxell Massons – Neolife Nutrition Unit

What Are Osteoporosis and Osteopenia?

Osteoporosis is a disease characterized by the progressive loss of bone mass and bone quality. The bone becomes more porous and fragile, significantly increasing the risk of fractures, even during everyday activities such as walking or bending down.

Osteopenia is a previous stage in which bone mineral density is lower than normal but does not yet meet the diagnostic criteria for osteoporosis. It is usually detected through a bone densitometry test and represents an important opportunity for prevention.

Why Do Bones Weaken With Age?

Bones are not static structures; they are constantly being renewed. Some cells build bone (osteoblasts), while others break it down (osteoclasts).

• Childhood and adolescence: bone formation predominates.
• Adulthood: a balance is maintained between formation and degradation.
• After the age of 50–60: degradation exceeds formation, especially after menopause due to the decline in estrogen levels.

This process explains why osteoporosis is more common in postmenopausal women and older men.

Preventing Osteoporosis Through Nutrition

Prevention begins long before symptoms appear. Achieving a good peak bone mass during adolescence and early adulthood is essential for long-term bone health.

Calcium: The Structural Basis of Bone

Adequate calcium intake prevents the body from extracting calcium from bones to maintain vital functions such as muscle contraction or blood clotting.

Main sources:

• Dairy products (milk, yogurt, aged and semi-aged cheeses)
• Legumes, nuts, and seeds
• Small fish eaten with bones (such as sardines)
• Vegetables such as broccoli
• Fortified foods (plant-based drinks, cereals)

Two daily servings of dairy products, within a varied diet, usually cover the needs of healthy adults.

Vitamin D: Essential for Calcium Absorption

Vitamin D allows calcium to be properly absorbed in the intestine and deposited in the bone.

Main sources:

• Moderate sun exposure
• Oily fish
• Eggs and dairy products
• Fortified foods

During winter or in individuals with limited sun exposure, deficiencies are common, and supplementation may be necessary under the supervision of a healthcare professional.

Physical Activity: An Essential Stimulus

Exercise, especially weight-bearing activities (walking, climbing stairs, dancing, or strength training), stimulates bone formation. Each muscle contraction sends a positive signal to the bone, helping maintain its density.

Nutrients That Support Bone Health

In addition to calcium and vitamin D, other nutrients play key roles:

• Protein: necessary for the bone matrix, although excessive intake from animal sources should be avoided.
• Magnesium: supports bone mineralization and hormonal activity.
• Zinc: involved in the formation and repair of bone tissue.
• Vitamin C: essential for collagen synthesis.
• Vitamin K: regulates calcium binding in bone.

A varied and balanced diet usually covers these requirements.

Foods and Substances to Limit in Osteoporosis

This does not mean strict prohibitions, but rather moderate and mindful consumption.

• Caffeine

High intake may increase urinary calcium excretion. Limiting coffee, tea, and energy drinks can help protect bone health.

• Excess Phosphorus

Found mainly in soft drinks such as cola and in ultra-processed foods. Excess phosphorus disrupts the calcium–phosphorus balance and negatively affects bone density.

• Alcohol and Tobacco

Both interfere with new bone formation and increase the risk of fractures. Reducing or eliminating them is a key preventive measure.

• Phytates and Oxalates

Present in whole grains, cocoa, coffee, and some leafy green vegetables. It is not necessary to eliminate them, but it is advisable to combine them appropriately and ensure they do not displace calcium-rich foods.

Nutrition and Hormones: A Key Relationship

The loss of estrogen during menopause and testosterone in older men accelerates bone loss. For this reason, osteoporosis is more common in postmenopausal women and in men over the age of 65.

Proper nutrition, together with exercise and medical monitoring, can significantly slow this process.

Conclusion

Taking care of bone health does not depend on a single food, but on an overall lifestyle. A nutrient-rich diet, regular physical activity, and reducing harmful habits are the best tools to prevent osteoporosis and improve quality of life in the long term.

BIBLIOGRAPHY

(1) World Health Organization. Prevention and management of osteoporosis: report of a WHO scientific group. Geneva: World Health Organization; 2003. (WHO Technical Report Series; no. 921).

(2) International Osteoporosis Foundation. Nutrition and bone health [Internet]. Nyon: International Osteoporosis Foundation; 2023 [cited 2026 Feb 9]. Available from: International Osteoporosis Foundation.

(3) National Institutes of Health, Office of Dietary Supplements. Calcium: fact sheet for health professionals [Internet]. Bethesda (MD): National Institutes of Health; 2022 [cited 2026 Feb 9]. Available from: National Institutes of Health.

(4) National Institutes of Health, Office of Dietary Supplements. Vitamin D: fact sheet for health professionals [Internet]. Bethesda (MD): National Institutes of Health; 2022 [cited 2026 Feb 9]. Available from: National Institutes of Health.

(5) European Food Safety Authority. Scientific opinion on dietary reference values for calcium. EFSA Journal. 2015;13(5):4101.

(6) European Food Safety Authority. Dietary reference values for vitamin D. EFSA Journal. 2016;14(10):4547.

(7) Weaver CM, Gordon CM, Janz KF, Kalkwarf HJ, Lappe JM, Lewis R, et al. The National Osteoporosis Foundation’s position statement on peak bone mass development and lifestyle factors. Osteoporosis International. 2016;27(4):1281–1386.

(8) Bonjour JP. Protein intake and bone health. Int J Vitam Nutr Res. 2011;81(2–3):134–142.

(9) Rizzoli R, Biver E, Brennan-Speranza TC, Bilezikian JP. Nutritional intake and bone health. Lancet Diabetes Endocrinol. 2021;9(9):606–621.

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In nutrition, we often talk about calories, proteins, or fats—but we tend to forget that the body also has its own internal clock. This “biological clock,” known as the circadian rhythm, determines the times of day when metabolism, hormones, and digestion work best.

Each meal we eat can either **synchronize—or disrupt—**that clock. Eating at irregular hours, skipping meals, or having dinner too late can affect weight, energy, sleep quality, and even mood.

Meritxell Massons – Neolife Nutrition Unit

Why Does the Body Have Metabolic Schedules?

Our body doesn’t process food the same way in the morning as it does at night. Insulin sensitivity, digestive enzyme production, and energy expenditure vary throughout the day.

Research has shown that:

• Eating most of the daily calories before 3:00 p.m. supports better weight control.
• Late dinners (after 10:00 p.m.) are linked to higher fat accumulation and poorer sleep.
• Keeping regular meal times helps maintain circadian rhythm balance and appetite regulation.

In other words, our body expects food during the day and rest at night. Disrupting this pattern creates a “metabolic jet lag” that can impact long-term health.

How Does Meal Timing Affect Energy and Metabolism?

• Early breakfast, active metabolism.
• Starting the day with a balanced breakfast — rich in protein, fiber, and complex carbohydrates — activates thermogenesis (energy production) and improves focus.
• Skipping breakfast or delaying it too long can disrupt blood glucose balance and increase appetite later in the day.
• Light dinners, deep rest.
• At night, metabolism slows down and digestion becomes less efficient. That’s why a heavy or late dinner can lead to indigestion, poor sleep quality, and fat accumulation.
• Choosing lighter dinners and eating 2–3 hours before bedtime is a simple and effective strategy.

Time-Restricted Eating: Trend or Real Evidence?

The so-called time-restricted eating (TRE) approach proposes consuming all meals within a daily window of 8–12 hours.

For example: having breakfast at 8:00 a.m. and finishing dinner before 8:00 p.m.

What does the science say?

• Studies published in Cell Metabolism (Hatori et al., 2012) and Nutrients (Manoogian & Panda, 2017) show that this eating pattern can improve insulin sensitivity, appetite control, and cardiovascular health.
• However, this doesn’t mean fasting without control — meal quality and regularity are just as important.
  Individuals with high energy demands or specific medical conditions should consult a professional before adopting this method.
• Individuals with high energy demands or specific medical conditions should consult a professional before adopting this method.

Conclusion

Meal synchronization is a powerful tool to improve metabolic health without extreme diets. It’s not about eating less — it’s about eating at the right time.

Listen to your body, organize your schedule, prioritize daytime meals, and let your digestive system rest at night.

Your internal clock will thank you with more energy, better digestion, and greater well-being.

BIBLIOGRAPHY

(1) Manoogian ENC, Panda S. Circadian rhythms, time-restricted feeding, and human metabolic health. Trends Endocrinol Metab. 2016;27(4):225-237.

(2) Garaulet M, Gómez-Abellán Timing of food intake and obesity: a novel association. Int J Obes (Lond). 2014;38:1325-1331.

(3) Hatori M, Vollmer C et al. Time-restricted feeding without reducing caloric intake prevents metabolic diseases in mice fed a high-fat diet. Cell Metab. 2012;15(6):848-

(4) Jakubowicz D et al. High caloric intake at breakfast vs dinner differentially influences weight loss of overweight and obese women. Obesity (Silver Spring). 2013;21(12):2504-2512.

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Have you ever noticed that after a bad day you crave something sweet or salty almost uncontrollably? Or that you eat without really being hungry, just to feel better?

These situations, more common than we think, may be due to emotional hunger—a mechanism the body uses to cope with certain emotions. Distinguishing between physiological hunger and emotional hunger is key to improving your relationship with food, maintaining optimal health, and preventing compulsive eating behaviors.

Meritxell Massons – Neolife Nutrition Unit

What is physiological hunger?

Physiological hunger is the natural sensation that arises in the body when it needs nutrients to carry out vital functions.

Our body requires energy and nutrients to function properly, both for internal processes (metabolism, digestion, cell regeneration) and for our daily activities.

Identifying physiological hunger

Recognizing when we truly need to eat helps us nourish our body consciously. Here are some clues to identify it:

• It is not a craving for a specific food; it can be satisfied with different options.
• The sensation appears gradually and increases over time.
• It can wait a few minutes or longer before being satisfied.
• Eating does not lead to guilt or regret.
• It disappears once we feel full.

What is emotional hunger?

Emotional hunger arises as a response to emotional states, especially negative ones.

When we are stressed, sad, anxious, or lonely, our body seeks a quick way to relieve this discomfort. Food—especially foods rich in sugar or fat—triggers a hormonal release that produces a momentary sense of well-being.

This type of hunger is not driven by a physical need but by an emotional one. And while it may make us feel better in the moment, over time it can create a cycle of dissatisfaction, guilt, and repetition.

Identifying emotional hunger

Some signs that indicate we are not eating out of real hunger include:

• It appears suddenly and intensely.
• It focuses on very specific foods (cravings).
• The need to eat feels immediate.
• After eating, negative emotions such as guilt or frustration appear.
• It does not go away with satiety, and eating can continue without stopping.

How to manage emotional hunger in a healthy way

Knowing how to differentiate between the types of hunger is not always enough: we also need tools to manage those emotions without turning to food as the only escape.

Here are some practical tips:

• Hydration: many times we confuse thirst with hunger. Stay well hydrated throughout the day.
• Structured eating: having regular schedules and balanced meals helps maintain satiety and prevent binges.
• Emotional awareness: learn to identify what emotion you are feeling and how it shows up in your body.
• Therapy and emotional support: psychological guidance is key to addressing the underlying causes.
• Relaxation techniques: meditation, mindful breathing, yoga, or simply going for a walk can be powerful allies.
• Healthy alternatives: when you feel the urge to eat due to anxiety, try activities such as reading, calling a loved one, taking a walk, writing, or practicing a hobby.

Remember: there are no good or bad foods

It is important not to fall into the trap of judging yourself for what you eat. No food is “good” or “bad” by itself. What matters is the overall balance of your lifestyle.

Incorporate habits that help you live with greater well-being:

• A conscious, varied diet.
• Regular physical activity.
• Quality rest.
• Emotional management.

Conclusion: listening to your body is a form of self-care

Distinguishing between emotional and physiological hunger is not easy at first, but it is a crucial step toward mindful eating and a healthy relationship with food.

Learning to identify what your body needs and how it responds emotionally will allow you to make freer, healthier decisions. If you feel you cannot do it on your own, remember that seeking help from a professional (nutritionist and/or psychologist) is a valuable form of self-care.

BIBLIOGRAPHY

(1) Beaulieu, K., & Blundell, J. E. (2021). The psychobiology of hunger – a scientific perspective. Topoi.

(2) Gregg, S. Q. (2015, septiembre 22). Deciphering between emotional, physical hunger. Medical Xpress.

(3) Pietrzyk, A. (2022, 17 de noviembre). The scientific reason why you always eat so much—and how to rein it in. Real Simple.

(4) Reents, J., Seidel, A.-K., Wiesner, C. D., & Pedersen, A. (2020). The effect of hunger and satiety on mood‑related food craving. Frontiers in Psychology, 11, 568908.

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