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Page 18 | Abby's Magazine - www.AbbysHealthAndNutrition.com which means including high-intensity activities into your rotation. A recent study published in the journal Mechanisms of Aging and Development confirmed the "anti-aging" effect of high- intensity training. High-intensity interval-type training also gives a natural boost to your human growth hormone (HGH) production, which is essential for optimal health, strength and vigor. 3. Stress Reduction and Positive Thinking You cannot be optimally healthy if you avoid addressing the emotional component of your health and longevity, as your emotional state plays a role in nearly every physical disease -- from heart disease and depression, to arthritis and cancer. It's simply no coincidence that many centenarians mention positive thought and emotional wellness in their advice on how to stay healthy. As 114-year-old Walter Breuning said before his death: "Tell yourself that every day is a good day, and make it that way." Effective coping mechanisms are a major longevity-promoting factor in part because stress has a direct impact on inflammation, which in turn underlies many of the chronic diseases that kill people prematurely every day. Meditation, prayer, social support and exercise are all viable options that can help you maintain emotional and mental equilibrium. 4. Take High-Quality Animal-Based Omega-3 Fats Animal- based omega-3 fat is a strong factor in helping people live longer, and many experts believe that it is likely the predominant reason why the Japanese are the longest lived race on the planet (as their diets are naturally high in omega-3s). In the United States, many are deficient in omega-3 fats. According to Dr. William Harris, an expert on omega-3 fats, those who have an omega-3 index of less than 4 percent age much faster than those with indexes above 8 percent. erefore, your omega-3 index may also be an effective marker of your rate of aging. 5. Optimize Your Vitamin D Levels In one study of more than 2,000 women, those with higher vitamin D levels were found to have fewer aging-related changes in their DNA, as well as lowered inflammatory responses. Additionally, people with low levels of vitamin D have been found to be more likely to have diabetes, high blood pressure, and diseased heart muscle -- and are three times more likely to die from any cause compared to those with normal levels. Have your blood levels of vitamin D checked regularly and ensure 50-70 ng/ml. Take sufficient vitamin D3 as a supplement to keep your levels optimal. It is also important to make sure you get enough vitamin K2 to balance your vitamin D levels. 6. Intermittent Fasting ere's a growing body of research showing that fasting has a beneficial impact on longevity in animals. ere are a number of mechanisms contributing to this effect. Normalizing insulin sensitivity is a major one as insulin sensitivity is critical for the activation of the mTOR pathway, which plays an important part in repairing and regenerating your tissues including your muscles and thereby counteracting the aging process. e fact that it improves a number of potent disease markers indicates that fasting can have an overall beneficial effect on your general health. For example, modern science has confirmed fasting can help you: • Normalize your insulin sensitivity, which is key for optimal health as insulin resistance (which is what you get when your insulin sensitivity plummets) is a primary contributing factor to nearly all chronic disease, from diabetes to heart disease and even cancer. • Normalize ghrelin levels, also known as "the hunger hormone" • Promote human growth hormone (HGH) production, which plays an important part in health, fitness and slowing the aging process • Lower triglyceride levels. • Reduce inflammation and lessening free radical damage