Kids often fantasize about being older, and the freedom and independence that comes with it.

But for us adults, the realities of aging can look more like aches, pains, and wrinkles.

Should we just give in and accept the new discomforts?

The science behind how to slow or reduce aging and increase long-term health is thriving, with a focus on nutrition, movement, and mindfulness.

But reading through the mountain of articles can leave you feeling lost about where to start.

So instead of diving into the broad longevity strategies, today we're going to focus on three simple anti-aging practices or hacks you can begin immediately — without much effort or time investment.

 

1) Support Your Brain and Muscles with Creatine

 

Could the supplement 20-somethings take for bigger muscles help 60-somethings live longer?

Creatine monohydrate has long been considered a safe supplement for performance athletes, but the latest research demonstrates its profound impact on health and longevity beyond just muscle definition.

For example, creatine is naturally stored in muscles and used for energy production. As we age, muscle mass and strength tend to decline. However, increasing creatine intake can help counteract this, even without resistance training.

But the benefits of creatine extend beyond physical strength. A 2022 meta-analysis found that creatine supplementation significantly improved memory performance, particularly in older adults aged 66-76.

Here’s what you need to know…

Creatine is obtained in two ways:

1. Our bodies synthesize about 1-3 grams of creatine daily through the liver, pancreas, and kidneys, and omnivorous diets provide additional creatine from meat and fish.

2. Red meat offers about 1-2 grams of creatine per pound, while fish contains about 1-4.5 grams per pound, depending on the type. Consequently, omnivores typically consume around 2-4 grams of creatine daily, whereas vegetarians and vegans only get about half that amount, missing out on the full benefits of creatine.

How do you get it on a plant-based diet?

While our bodies do produce some creatine, no plant foods contain it naturally. For plant-based eaters, the best way to increase creatine levels is through high-quality creatine monohydrate supplementation. This supplement is one of the most researched and widely used, proven safe and effective for long-term use.

By incorporating creatine monohydrate into your routine, you can support muscle mass, strength, and cognitive health as you age, helping you look and feel your best.

 

2) The 10-Minute "Fountain of Youth" Yoga Flow for Strength and Balance

 

In a recent webinar with Complement, Dr. Joel Kahn, MD, shared that he starts each day with the 5 Tibetan Rites — an ancient yoga practice consisting of five core and back movements, spinning, and breathwork.

The simple practice is thought to be more than 2,500 years old, but became popularized in Western cultures in the late 80s.

As Dr. Khan puts it, "Little research has been conducted, but a lot of people, including myself, practice it every day and feel good because of it."

And while we don't have specific data on these movements, we do know that regular strength and mobility practices can have a major impact on your overall wellness, balance, and muscle retention as you age.

So are the 5 Tibetan Rites the single most important practice for optimal health? Probably not.

But as Dr. Kahn says, "You can do it anywhere, and it's a therapeutic way to loosen up your back and body, strengthen your core, and center you. Consider it a wonderful add-on to a healthy lifestyle."

Here are the five Rites:

Rite 1: Spinning

• Stand upright with arms outstretched and spin clockwise, starting with 3 repetitions and gradually increasing to 21 to enhance balance and energy flow.

Rite 2: Leg Raises

• Lie flat on your back, raise your head and legs towards the sky simultaneously, beginning with 3 repetitions and working up to 21 to strengthen core muscles and stimulate energy centers.

Rite 3: Arching

• Kneel on the floor, tuck your chin to your chest, and arch your back while looking up and bending backward, starting with 3 repetitions and gradually increasing to 21 to improve flexibility and spinal strength.

Rite 4: Tabletop

• Sit on the floor with legs extended, place palms on the floor beside hips, and lift your body into a tabletop position, beginning with 3 repetitions and working up to 21 to strengthen arms, legs, and core while opening the chest.

Rite 5: Upward and Downward Dog

• Transition from downward dog to upward dog by lowering hips and arching your back, then return to downward dog, starting with 3 repetitions and gradually increasing to 21 to enhance flexibility, strength, and energy flow.

 

3. Feed Your Skin (and Your Immune System)

 

Did you know your skin is an integral part of your immune system?

Just as your gut microbiome contains good bacteria that helps you fight disease, so does your skin. Feeding it healthy, nourishing ingredients allows the biggest organism in your body to thrive — resulting in both great looking, youthful skin and a stronger immune system.

When it comes to protecting your skin with moisturizers and products, keep these points in mind:

1. Ingredients matter: Your typical skin care product contains dozens of artificial ingredients added for their short-term benefits to how your skin looks or feels. But just as our bodies benefit from natural foods in the long-term, our skin thrives when fed natural ingredients that support its microbiome and health.

2. Choose USDA Certified Organic products: When it comes to food, there's an argument to be made that choosing organic isn't always worth it. But when it comes to skin care products, it is. Certified Organic means that:

• It contains at least 95% truly clean, organic ingredients (and even the other 5% of ingredients are on an approved safe list)

• It’s free of potentially toxic ingredients so often used in other cosmetics that may be carcinogenic, may disrupt the endocrine system and cause other issues

• The ingredients used are even farmed organically, meaning it is free of pesticides, chemical fertilizers, petrochemicals, and dyes.

3. Feed your skin the nourishment that it needs: Your skin is highly receptive to positive change, and by "feeding" it natural ingredients, it may be one of the easiest things you do to improve your body. Some of the most science-backed ingredients for skin health include:

1. Cocoa seed butter (Theobroma Cacao)

2. Aloe vera juice (Aloe Barbadensis)

3. Camu Camu Extract (Myrciaria Dubia)

4. Indian Gooseberry Extract (Phyllanthus Emblica)

5. Maple Leaf Extract (Acer Rubrum, Acer Saccharum, Acer Pennsylvanicum)

When selecting your next skin care products, look for these ingredients to support youthful, vibrant skin and a strong microbiome.

Complement Note: When it comes to supporting our skin, we turn towards our friends at Purity Woods. Purity Woods has done the hard work to create a science-backed solution to support your body's biggest organism. Their Age-Defying Dream Cream contains the top natural, certified organic ingredients for lasting skin health. To learn more and take advantage of a limited-time offer on their groundbreaking product, click here.

 

Simple Habits Lead to Big Changes

 

When it comes to long-term health, the biggest shifts come from major changes, like switching to a plant-based diet or starting a fitness plan.

But those major changes are also the hardest to get started and maintain.

That’s why we often recommend starting with something that almost feels effortless.

Daily habits like the three above add up quickly and can inspire life-changing improvements to your energy, immunity, and long-term health.