Author: HairWeavings Editorial Team

As a child, I was always told I needed calcium for strong bones. So, I drank lots of milk and made sure to eat foods rich in this mineral. As an adult, I took calcium supplements. I figured I was doing what I was supposed to be doing from a nutritional standpoint in order to protect my bones.

What I learned later as I matured in age is that while calcium is an important mineral for good bone health, it can’t do this job alone. It turns out that, like a lot of things in life, protecting our bones and warding off osteoporosis can best be described as a mineral “team sport.”

In addition to calcium, other players include trace minerals such as zinc, copper, manganese and magnesium. Not having enough of these other minerals may accelerate bone loss after women go through menopause and as people continue to age. That got my attention!

Let’s take a look at some of these other must-have minerals that may not be on your radar for good bone health.

Of course, everyone’s body is different, so please talk with your doctor before making any changes to your diet or using any supplements. Only they can tell you what is right for you!

Zinc and Copper

Zinc and Copper work together to protect our bones and minimize our risk of developing osteoporosis – especially after menopause. They need to be in balance to work best, so it’s important to make sure you check your zinc and copper levels regularly.

This is especially important with zinc since the quantity of zinc in our bones declines with age and especially after menopause (and if you smoke, you are decreasing your zinc levels even more).

Zinc helps keep our bones healthy by supporting bone growth. Without enough of it, our bones can’t maintain themselves. Zinc literally helps hold our bones together by providing the matrix on which calcium is deposited during bone formation.

A good analogy is when you help your grandchildren make sculptures by putting plaster on a wire mesh mold. Imagine trying to do this without enough mesh or with no mesh at all. That’s what happens in our bones without enough zinc.

It’s also necessary for good bone healing and for old bone re-absorption by our bodies, so that there is room for new, stronger bone to form.

If zinc helps create the matrix on which new bone is formed, copper helps ensure that the calcium deposited on this matrix stays put to keep bones strong.

Also, it is critical to the formation of flexible, strong and resilient connective tissue in your bones. This flexibility and resilience is what helps your bones bend instead of break, which can frequently happen if you suffer from osteoporosis.

Copper also helps other important bone minerals do their jobs better. For example, it interacts with zinc and manganese to create an antioxidant that protects your bones and helps maintain their strength and integrity. It also helps make sure that your bones get enough oxygen, which is critical for overall bone health.

You don’t need a lot of zinc and copper (about 8 mg and 900 mcg per day, respectively), and the good news is that you can readily get them from foods you probably already have on your shopping list. For zinc, these include Brazil nuts, oats, peanuts and split peas; for copper, you may eat buckwheat, peanut butter and vegetable oils.

Manganese and Magnesium

While manganese and magnesium sound a lot alike, they play very different roles in bone health and preventing osteoporosis.

Manganese is a hard, brittle, silvery metal, and it’s the fifth most abundant metal in the Earth’s crust. It is also an important mineral to have in your osteoporosis prevention and treatment arsenal since it plays a role in bone formation.

Recent studies have shown that manganese, when taken with calcium, zinc and copper, may lessen spinal bone loss in some postmenopausal women. Lack of manganese can also have a negative impact on cartilage growth and repair. Cartilage is a connective tissue found in many areas of your body including your knees, ankles and elbows.

Magnesium is one of the major minerals in your body, and it plays an important role in helping remove old bone cells and creating new ones. It makes up only about 1 percent of your bones’ mineral content even though most of your body’s magnesium is stored in your bones.

This mineral, together with copper, helps your bones better absorb calcium. If you don’t get enough magnesium, your bone density may decrease, and your bones may become more brittle and prone to fractures.

As with the other minerals your bones need to stay healthy, you don’t need a lot of manganese and magnesium. For manganese, women need about 1.8 mg a day, and for magnesium, if you’re over 51 years of age, you need 320 mg daily.

Foods that contain manganese are nuts and seeds, green leafy vegetables, tea, wheat germ and whole grains (including unrefined cereals, buckwheat, bulgur wheat and oats), legumes and pineapples. You can find magnesium in leafy green vegetables (like spinach), legumes, nuts, seeds and whole grains.

Test, Don’t Guess!

It’s important to not only make sure your body is getting enough calcium, zinc, copper, manganese and magnesium but also that these minerals are in the correct balance. This is necessary in order to best protect your bones against osteoporosis or, if you have it, slowing down the negative effects of the condition.

The best way to do this is talk with your doctor or healthcare provider about getting nutrition testing that includes these key bone minerals.

All this information about the role various minerals play in keeping my bones strong was eye-opening. Now, I do not focus on just calcium. I also know that I can make some easy dietary changes to increase my chances of preventing osteoporosis. And if I do get osteoporosis in the future, I may be able to minimize its progression.

Let’s Have a Conversation:

Have you made any dietary changes to prevent or treat osteoporosis? What steps have you taken with dietary changes to promote bone health? Have they been working? Tell us about it. Please join the conversation.

Choosing the right place to travel or settle down is a deeply personal decision. Whether you’re a retiree seeking relaxation, an aspiring digital nomad craving adventure, or someone who needs to relocate for financial, health, or personal reasons, your personality plays a key role in determining the best destinations for you.

By using the Enneagram personality framework, we can help match your unique traits to the perfect location in South and Central America, Asia, and Europe – regions popular with American travelers – as well as domestic options for those who need to move within their own country.

And if you’d like to hear my podcast on the topic, please click the player below.

Understanding the Enneagram and Travel Preferences

The Enneagram groups personalities into nine distinct types, each with unique motivations and travel styles. Identifying your Enneagram type can help guide your decision on where to go. Click the following link for a free Enneagram Personality Test.

Enneagram Travel Personalities & Matching Destinations

Key Considerations for Women Over 60

Healthcare Access

For retirees or those moving for health reasons, healthcare is a major factor. Consider:

• Quality of healthcare services (e.g., Portugal and Thailand have excellent public and private healthcare systems, while cities like Boston and Minneapolis in the U.S. have top-ranked hospitals).
• Proximity to hospitals and specialists.
• Affordability of insurance and medical care.

Healthcare Rankings by Country and U.S. Cities

Cost of Living

Retirement savings or digital nomad income needs to go far. Compare housing, groceries, and transportation costs before deciding.

Cost of Living Comparison (Global & Domestic)

Slow Travel vs. Full Relocation

If you’re unsure about committing to one place, slow travel is an excellent way to test different locations before relocating.

Slow Travel vs. Relocation

Women interested in slow travel often start in Mexico or Portugal, staying in Airbnbs for three to six months before deciding on a permanent move. Others try a U.S.-based trial move, such as spending a winter in Florida before committing to relocating there.

Final Thoughts: Embrace the Change!

Your dream destination should align with your values, budget, sense of adventure, and comfort level with cultural dynamics. Whether you choose full relocation, slow travel, or moving within your own country, the world is waiting for you!

Next Steps:

1. Research visa options and cultural norms for your top destination.
2. Join expat or relocation communities online to ask questions.
3. Download the Compatibility Checklist to start planning.
4. Consider a trial stay before making a permanent move.

By understanding your personality type, cultural expectations, and practical needs, you can confidently find a destination that feels like home. Adventure doesn’t have an age limit – start exploring today!

Also read, Uncover Your Travel Personality: Let the Enneagram Guide Your Next Adventure.

Let’s Have a Conversation:

What’s your travel personality type? Have you tried a trial move to a location to test the waters? What was your experience like?

This stage of life is a time of transformation, new beginnings, and deeper self-discovery. It’s a stage where you’ve accumulated wisdom, experiences, and lessons, but also where you may be wondering, “What’s next for me?” As you embark on this next stage of life, exploring thought-provoking journaling prompts will help you reflect, gain perspective, and set intentions for a fulfilling future.

Journaling is a powerful tool to help you navigate life with clarity and purpose. There’s no right or wrong way to journal.

Just do it with authenticity.

What Is Journaling and How Do I Start?

Journaling is the practice of writing down thoughts, feelings, and reflections to gain clarity, process emotions, and foster personal growth.

Writing things down allows you to process emotions, clarify thoughts, and gain a deeper understanding of yourself.

Starting a journal doesn’t require fancy materials – just a notebook and a pen. Find a quiet space, set aside time regularly, and begin writing without overthinking.

Grab your favorite journal and take some time to explore the following questions with an open heart and mind.

Prompt 1: What Are My Greatest Strengths and How Have They Shaped My Journey?

It’s easy to overlook our strengths because they often feel like second nature.

But take a moment to reflect – what qualities, skills, or experiences have been most valuable in shaping your life?

Perhaps it’s resilience, kindness, creativity, or a sharp sense of humor. Maybe you have a knack for bringing people together, solving problems, or offering wisdom to those around you.

Why this matters: Acknowledging your strengths helps build confidence and reminds you of how much you’ve already accomplished. It also allows you to use these strengths in meaningful ways as you move forward.

Journaling Exercise: Write about a time when one of your strengths helped you overcome a challenge. How can you continue to use this strength to create a purposeful and joyful future?

Prompt 2: What Brings Me the Most Joy Right Now?

Joy doesn’t always come from grand gestures; it’s often found in the small, everyday moments.

Whether it’s sipping your morning coffee while watching the sunrise, spending time with loved ones, identifying what brings you joy can help you design a life that prioritizes these moments.

Why this matters: It’s more important than ever to focus on the things that truly make you happy. By recognizing what already brings you joy, you can intentionally create a life that includes more of these experiences.

Journaling Exercise: Make a list of things – big or small – that light you up. Then, reflect on how you can make more time for these joys in your daily routine.

Prompt 3: What Do I Want to Let Go Of?

Just as important as knowing what brings joy is understanding what no longer serves you.

This could be physical clutter, toxic relationships, old regrets, limiting beliefs, or even expectations that don’t align with your current values.

Letting go is an act of self-care and empowerment.

Why this matters: Carrying emotional or physical weight from the past can hold you back. Releasing negativity makes space for new opportunities, fresh perspectives, and more peace in your life.

Journaling Exercise: Identify three things – emotional or physical – that you are ready to let go of. Write about how holding onto them has affected you and how your life might improve once you release them.

Prompt 4: What Excites Me About the Future?

It’s natural to feel uncertain about the future, but shifting your mindset to curiosity and excitement can make all the difference.

Are there new hobbies you want to try?

Places you want to visit?

Personal projects you’d love to start?

The future is full of possibilities, and this is your time to explore them.

Why this matters: A sense of excitement about the future can increase motivation, boost emotional well-being, and provide a sense of purpose. It’s never too late to try something new or set fresh goals.

Journaling Exercise: List five things – big or small – that excite you about the future. If nothing immediately comes to mind, explore areas of curiosity that you’d like to learn more about.

Prompt 5: What Legacy Do I Want to Leave?

Legacy isn’t just about material possessions – it’s about the impact you leave on others.

What do you want to be remembered for?

How do you want your loved ones to reflect on the wisdom, love, and kindness you shared?

Why this matters: Thinking about legacy allows you to be intentional about how you show up in the world. It’s an opportunity to create meaningful memories, pass down stories, and invest in relationships that matter most.

Journaling Exercise: Write a letter to your future self or to a loved one about the legacy you hope to leave behind. What values do you want to pass down? What do you hope others will remember about you?

Prompt 6: How Can I Nurture My Relationships?

Relationships – whether with family, friends, or even yourself – play a crucial role in emotional well-being.

Reflecting on the quality of your connections and how you can strengthen them is an important part of personal growth.

Why this matters: Healthy relationships provide support, joy, and a sense of belonging. Taking time to nurture them can lead to deeper connections and lasting fulfillment.

Journaling Exercise: Write about a relationship that brings you happiness. How can you express more appreciation, reach out more often, or strengthen your bond? If there’s a relationship that needs mending, explore ways you can take the first step.

Final Thoughts

By taking time to journal, you’re giving yourself the gift of self-awareness and direction. There’s no right or wrong way to journal – just start writing and see where it takes you.

Whether you journal daily or just occasionally, the important thing is to embrace the process with curiosity and kindness toward yourself.

So, grab a pen, open your journal, and start writing your next chapter with confidence and excitement.

The best is yet to come!

Let’s Have a Conversation:

What’s your journaling routine? Do you write early in the morning or late at night? When do you have the most inspiration to write down your thoughts, dreams and passions?

Inside their exceptionally private relationship.

Have you ever felt guilty saying ‘no’ to someone you care about? Or found yourself awake at night, worried about a friend’s problems? You’re not alone. While many of us understand the concept of boundaries in relationships, putting them into practice – especially with people we love – can feel uncomfortable or even scary.

Setting Boundaries Isn’t About Building Walls; It’s About Protecting Ourselves and Those We Care About

We can sail along without thinking about boundaries when relationships are going well. However, when a relationship hits a bump, we start feeling uncomfortable, exploited, or resentful, and we realize it is time to communicate our needs, limits, and expectations.

This topic became personal for me recently when I sought help from a therapist to address my own boundary challenges. What surprised me was discovering how many of my friends were wrestling with similar situations in their families and friendships. Our experiences inspired me to dig deeper and share what I’ve learned with our Sixty and Me community. In this blog, I offer a few guidelines to help ensure everyone feels respected, valued, and safe.

Often, we need to set boundaries in everyday situations that make our life difficult: a relative who continuously arrives two hours late to family gatherings or a friend who asks for advice, does not heed it, and comes back complaining. Consider these more challenging situations where boundaries become essential:

• Co-signing on a car loan, the person defaults, and your credit plummets.
• Lending money to someone who doesn’t pay it back and then asks for more.
• Receiving verbal abuse from a person with a mental health or substance abuse problem.

Whatever the case, we find ourselves giving beyond our means, feeling exploited, or, at the very least, made to feel uncomfortable. If we step back, we can see how fostering dependency actually enables the person to keep the pattern going.

Setting Boundaries Is Not Easy, But It Is Doable!

Of course, we want to be helpful and giving, but we need to ask ourselves if our giving is genuinely helping or creating dependency. A helpful book, Boundary Boss: The Essential Guide to Talk True, Be Seen and (Finally) Live Free by Terri Cole, provides practical suggestions. Cole explains that most of us, especially women, have been impacted by messages from childhood that cause us to worry that if we set boundaries, it would mean we are selfish and egotistical.

Yet, by not setting boundaries, we can develop co-dependent relationships with patterns that continuously repeat themselves. Sometimes, the very people with whom we need to set boundaries know how to pull on our heartstrings or manipulate our feelings. However, we can learn to decline a request without feeling guilty and maintain the relationship even after saying no. This might mean supporting someone’s efforts to solve their problems rather than trying to solve those problems for them.

Guidelines that Can Work in a Variety of Situations

Through my work with my therapist, I developed three straightforward guidelines that transformed my approach:

• First, identify realistic boundaries that reflect both your capabilities and limitations. This means being honest with yourself about what you can and cannot do, both emotionally and practically.
• Second, aim to maintain meaningful connections without compromising your integrity. Focus on fostering relationships that respect both parties’ needs and values. Sometimes, this requires temporarily or permanently ending the relationship.
• Third, offer help within your sphere of influence and in ways that create genuine positive change.

Following these guidelines has brought me a sense of inner peace. While I deeply feel compassion, I recognize that I cannot control another person. By setting healthy boundaries, we say yes to more balanced, authentic relationships, take care of ourselves, and live in harmony with our values. The path to establishing boundaries isn’t always smooth or easy, and there may be initial resistance or discomfort, but you and those you love and care about will be better for it.

Also read, What Are Boundaries and How Do We Set Them?

Let’s Have a Conversation:

Have you set boundaries with loved ones? What prompted those boundaries? How did you decide where your boundaries are?