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The secrets to staying youthful and vibrant through nutrition

By Sadio Sankharé, functional nutritionist at Lausanne Palace

Aging gracefully while maintaining glowing skin and a sharp mind isn’t just about genetics—it’s about making the right choices. Nutrition plays a fundamental role in slowing down cellular aging and sustaining daily energy levels.

A well-balanced diet doesn’t just help preserve skin elasticity; it also strengthens immunity and optimizes brain function. Here are key principles to adopt today for long-term well-being and vitality.

Antioxidants: Your best defense against aging

Oxidative stress accelerates aging by damaging cells and reducing skin’s natural elasticity. The solution? Antioxidants.

Richly concentrated in berries like blueberries, blackcurrants, and pomegranates, these powerful compounds help protect the body from free radicals. Green tea, packed with catechins, and dark chocolate with high cocoa content also support skin health. Another essential? Turmeric—its active ingredient, curcumin, is a potent anti-inflammatory that promotes a youthful glow.

Incorporating these foods into your daily routine helps counteract oxidative stress, keeping your skin luminous and resilient.

Omega-3s: Essential for skin and brain function

Omega-3 fatty acids are crucial for maintaining supple skin and sharp cognitive function.

Fatty fish such as salmon, sardines, and mackerel are excellent sources, deeply nourishing the skin while reducing inflammation that causes redness and imperfections. Plant-based sources like flaxseeds and olive oil also provide valuable omega-3s.

Regular consumption helps maintain hydration from within, enhances focus, and supports long-term brain health.

Collagen & vitamin C: A powerful duo for skin firmness

Collagen is the backbone of firm, youthful skin—but as we age, production declines, leading to sagging and wrinkles.

To naturally boost collagen levels, opt for bone broth, fatty fish, gelatin, and egg whites. For optimal absorption, pair these with vitamin C, a key cofactor in collagen synthesis.

Citrus fruits, kiwis, and red bell peppers are rich in vitamin C, helping the skin stay firm, toned, and resistant to the effects of time.

B Vitamins: Energizing and regenerative

B vitamins fuel energy production and support skin renewal, helping maintain a fresh, radiant complexion.

Eggs, whole grains, lentils, and seafood are excellent sources of these essential nutrients. Ensuring an adequate intake helps prevent fatigue and slows down visible signs of aging.

Zinc & Selenium: Skin protection and immunity boost

These trace minerals play a critical role in cell protection, skin repair, and immune support.

Oysters, Brazil nuts, and pumpkin seeds are among the best sources. A diet rich in zinc and selenium contributes to firmer, more resilient skin and promotes natural cell renewal.

Hydration: The foundation of radiant skin

Proper hydration is essential for youthful skin. Insufficient water intake leads to dryness, dullness, and loss of elasticity.

Drinking 1.5 to 2 liters of water daily helps flush toxins and maintain optimal cellular function. Herbal teas and fresh juices are excellent alternatives to stay hydrated. Cutting back on coffee and alcohol also prevents dehydration, which can amplify signs of fatigue.

A holistic approach at the Lausanne Palace Spa

Good nutrition is the first step toward slowing the aging process, but personalized guidance can take your results further. The Lausanne Palace Spa now offers an exclusive functional nutrition program designed by Sadio Sankharé.

This tailor-made approach helps you rebalance your diet based on your specific goals—whether it’s boosting energy, managing weight, reducing stress, improving sleep, or enhancing athletic performance.

Through personalized consultations, in-depth metabolic analysis, and a custom nutrition plan, this program identifies imbalances and provides practical solutions to help you feel your best.

Embracing anti-aging nutrition is more than a lifestyle—it’s a commitment to yourself. With expert support and smart dietary choices, you can revitalize your health and unlock your full potential.

Ready to take the next step? Discover the Functional Nutrition Program at the Lausanne Palace Spa and start your transformation today.