Detox Reset

The New Year can be a helpful time to reset after the heavier foods, disrupted routines, and increased stress of the holiday season. For many people, focusing on gentle support of the body’s foundational detox systems is a practical place to start. These are simple habits most people already know, but often drift away from as the year gets busy. January is a good time to bring them back into focus.

Hydration

Aim to drink roughly one third to one half of your body weight in ounces of water each day.

Adding a pinch of mineral-rich salt or electrolytes can help support hydration, especially if you tend to drink a lot of plain water. Filtering your water can reduce exposure to common contaminants. A basic carbon filter is often sufficient, though some households benefit from more advanced filtration.

Diet

A useful goal is to aim for five to seven cups of vegetables and fruits per day. Another approach is variety. Try to eat around thirty different plant foods each week, including vegetables, fruits, herbs, and spices. This diversity supports digestion, liver function, and the microbiome, all of which play a role in detoxification.

For more personalized guidance on which foods are most supportive or which are best purchased organic, an individualized visit can be helpful.

Movement

Daily movement matters. One simple and effective habit is a post-meal walk. Walking after meals helps regulate blood sugar and insulin and supports digestion and mental health, which can be especially important during darker winter months. Gentle morning stretching or yoga can help start the day, with an added walk after lunch or dinner to build consistency.

Reducing alcohol and sugar

January is a natural time to reduce alcohol and added sugar, both of which increase inflammation and place additional demand on the liver. If cravings come up, mocktails and low-sugar alternatives can help ease the transition without feeling restrictive.

Winter Berry Mocktail

Ingredients:

2 oz mixed berry purée (raspberry, blackberry, blueberry)

½ oz lemon juice

1 Tablespoon honey or maple syrup

4 oz sparkling water or club soda

Fresh rosemary sprig + frozen berries for garnish

Instructions:

• Muddle or blend berries, then strain if you prefer a smooth texture.

• Shake the purée with lemon juice and honey over ice.

• Strain into a chilled glass, top with sparkling water, and stir.

• Garnish with a rosemary sprig and a few frozen berries.

  
  

For those interested in a more structured detox or cleanse, the doctors at Full Circle Natural Medicine offer individualized, medically supervised detox programs that may include lab testing and personalized support.

Dr. Claire Zimmerman is currently accepting new patients for detox and reset care.