After the holidays, many people say, “I need a detox.” What they usually mean is: I feel puffy, tired, foggy, or off-track. That feeling is real—but the solution is not an extreme cleanse, a juice-only fast, or a “detox tea.”
Here’s the truth: your body already detoxes every day. Your liver, kidneys, digestive system, lungs, and skin are built to filter, break down, and remove waste. Most of the time, the best “detox” is simply getting back to the basics: hydration, whole foods, better sleep, and light movement. Vogue+1
This article explains how to detox during (and after) the holidays in a safe, realistic way—plus how integrative chiropractors and nurse practitioners (NPs) can support you.
What “Detox” Really Means (And What It Doesn’t)
A healthy “detox” is not about punishing your body. It’s about reducing what overloads you (alcohol, added sugar, ultra-processed foods, late nights) and adding what helps your body recover (water, fiber, nutrients, sleep, movement). Baptist Health+1
A “holiday overload” can look like:
Feeling bloated or constipated
Low energy and brain fog
Poor sleep or waking up tired
Cravings for sugar/salty snacks
More aches and tightness from sitting, travel, and stress Midwest Express Clinic+1
Your body is not “dirty.” It’s just asking for support.
Your Body’s Built-In Detox Systems (The Real Clean-Up Crew)
The liver: your chemical processing center
Your liver helps break down alcohol and drug byproducts, and it converts some toxins into forms your body can remove. NCBI
The kidneys: your filtration system
Your kidneys filter your blood and remove waste products as urine. Cleveland Clinic explains that the kidneys constantly filter blood, eliminating waste while retaining nutrients. Cleveland Clinic
The digestive tract: your “exit route”
Fiber helps keep bowel movements regular, which is one reason many reputable sources emphasize whole foods and fiber for a reset. Baptist Health
Lungs + skin: daily removal through breathing and sweating
Sweating isn’t magic, but regular movement and exercise can support circulation and overall health. Baptist Health+1
The lymphatic system: your “waste transport” network
The lymphatic system helps move fluid, supports immune defenses, and helps remove cellular debris. Unlike your heart, it doesn’t have a strong pump; it relies heavily on movement. Relive Health
The 5 Pillars of a Safe, Natural Holiday Detox
These are the same foundations you’ll see repeated across responsible post-holiday guidance: hydrate, eat whole foods, cut back on sugar/alcohol, sleep, and move gently. UPMC HealthBeat+2Midwest Express Clinic+2
Pillar 1: Hydration (water, lemon water, and green tea)
Hydration supports energy, digestion, and normal kidney function. Many post-holiday reset guides suggest starting the day with water (some people add lemon for taste) and using unsweetened tea as a helpful option. UPMC HealthBeat+2Naples Center for Functional Medicine+2
Simple hydration tips
Keep a water bottle where you can see it
Drink a glass of water when you wake up
Choose unsweetened green tea if you want something warm
If you drink alcohol, add extra water the next day UPMC HealthBeat+1
Practical note: Lemon water doesn’t “flush toxins” like a drug—but it can make water easier to drink, which is often the real win.
Pillar 2: Whole foods that “lower the load”
Baptist Health recommends cleaning up the diet by reducing refined sugars and processed foods and emphasizing fruits, vegetables, and fiber. Baptist Health+1
Build meals around:
Fruits and vegetables (colorful variety)
Lean protein (fish, poultry, eggs, beans, tofu)
Whole-food carbs (oats, brown rice, potatoes, quinoa)
Healthy fats (olive oil, nuts, seeds, avocado) Baptist Health+1
Easy “reset plate” idea
½ plate: vegetables
¼ plate: lean protein
¼ plate: whole-food carbs
Add: water or unsweetened tea
Pillar 3: Limit alcohol and processed sugar (especially for 7–14 days)
This one matters because alcohol and added sugar can leave you dehydrated, tired, and craving more quick energy. Several medical and health organizations encourage reducing added sugar and alcohol as a first reset step. Whole Family MD+2UPMC HealthBeat+2
Try this “not all-or-nothing” approach
Pick 1–2 weeks to keep alcohol minimal (or none)
Swap desserts for fruit most days
Replace soda/sweet drinks with sparkling water or tea
Keep ultra-processed snacks out of the house when possible Baptist Health+1
Pillar 4: Sleep (your body’s overnight repair mode)
Post-holiday sleep is often the missing piece. Many reset guides emphasize getting back to a steady routine and aiming for 7–9 hours of sleep. Midwest Express Clinic+1
A simple sleep reset plan
Same wake-up time most days
Dim screens 60 minutes before bed
Keep the room cool and dark
Avoid heavy meals 2–3 hours before bed Prospect Medical Group+1
Pillar 5: Gentle movement (walking, yoga, light stretching)
You don’t need a hard workout to “detox.” Movement supports mood, circulation, and (importantly) lymph flow because lymph moves with muscle contractions and breathing. Relive Health+1
Easy movement ideas
10–30 minute walk
Light yoga flow
Gentle mobility routine (neck, hips, thoracic spine)
Easy strength basics: bodyweight squats, wall push-ups, light bands Midwest Express Clinic+2Brain Health D.C.+2
Why Extreme Cleanses Often Backfire
A “cleanse” can sound appealing because it feels like a quick fix. But reputable sources warn that your liver and kidneys already handle detox, and that liquid-only plans can cause side effects and don’t teach sustainable habits. Baptist Health+1
Watch out for detox red flags:
Promises of “flushing toxins” with a drink or pill
Juice-only diets for multiple days
Severe calorie restriction, dizziness, or nausea
Claims that you must “clean your colon” to be healthy Baptist Health+1
A recent news report about a small study noted that juice-only diets may reduce fiber intake and shift the gut microbiome toward a more inflammatory state, which is one reason many experts prefer whole foods over juice cleanses. Prevention
A Simple 7-Day Post-Holiday Detox Plan (Real Life Friendly)
You can start any day. Don’t wait for Monday.
Day 1–2: Rehydrate + stabilize
Water with breakfast, water mid-morning, water mid-afternoon
One balanced meal: protein + vegetables + fiber-rich carbs
10–20 minute walk
Day 3–4: Add fiber + remove one trigger
Add beans, berries, or vegetables daily
Choose one to reduce: alcohol, sweets, or ultra-processed snacks
Add a short yoga or stretching routine Baptist Health+1
Day 5–7: Sleep and rhythm
Consistent bedtime/wake time
Keep meals simple and repeatable
Movement most days (walk + light mobility)
If you “mess up,” you didn’t fail. Just return to the next basic.
How Integrative Chiropractors and Nurse Practitioners Can Help
A good post-holiday reset is simple—but it isn’t always easy. This is where a supportive care team can help you stay safe, consistent, and realistic.
Nurse Practitioner (NP) support can include:
Reviewing symptoms (fatigue, reflux, constipation, headaches)
Screening for red flags (thyroid issues, anemia, diabetes, sleep apnea)
Lab work when appropriate and medication/supplement guidance
Coaching on hydration, nutrition basics, and sleep habits ThriveAP
Integrative chiropractic support can include:
Helping address stiffness from travel/sitting and poor posture
Guided mobility, walking plans, and gradual return to exercise
Support for stress tension that affects sleep and recovery Brain Health D.C.+1
Some chiropractic and integrative wellness sources also describe detox “support” through improved movement, circulation, and lymphatic flow. Evidence varies by claim, so it’s best to treat chiropractic care as a support for function and recovery, not as a replacement for your organs’ detox roles. DCLabs+1
Clinical Observations From Dr. Alexander Jimenez, DC, APRN, FNP-BC
In Dr. Alexander Jimenez’s integrative clinical content, he emphasizes that detox efforts should focus on nutrition, hydration, fiber, and movement—and that detox programs should be individualized and not used by everyone. El Paso, TX Doctor Of Chiropractic+1
He also highlights an integrative model that combines chiropractic care with nurse practitioner-level evaluation, functional medicine strategies, nutrition counseling, and diagnostics to support recovery and overall health habits. El Paso, TX Doctor Of Chiropractic+1
Just as importantly, he notes precautions: certain people (including those who are pregnant/lactating or managing significant medical conditions) should not start detox programs without clinician guidance. El Paso, TX Doctor Of Chiropractic
Safety Notes: When to Get Medical Advice First
Talk with a licensed clinician before making big diet changes if you have:
Diabetes or frequent low blood sugar
Kidney disease, liver disease, heart disease
Pregnancy or breastfeeding
History of eating disorders
Cancer treatment or recent major surgery El Paso, TX Doctor Of Chiropractic+1
And seek urgent care if you have severe abdominal pain, vomiting that won’t stop, confusion, chest pain, fainting, or signs of dehydration.
The Bottom Line
Your body is already designed to detox. After holiday indulgences, the best approach is usually not an extreme cleanse. It’s a calm return to basics:
Hydrate (water, lemon water for taste, green tea) UPMC HealthBeat+1
Eat whole foods (fiber, fruits/veggies, lean protein) Baptist Health+1
Limit alcohol and added sugar Whole Family MD+1
Sleep (consistent routine) Midwest Express Clinic+1
Move gently (walks, yoga, light mobility) Relive Health+1
If you want extra structure, an integrative chiropractor and a nurse practitioner can guide you with a plan tailored to your body, health history, and goals. El Paso, TX Doctor Of Chiropractic+1
References
Healthy Ways to “Detox”. Baptist Health South Florida. (n.d.). Baptist Health
Truth About Detox Diets. Baptist Health. (n.d.). Baptist Health
How to Detox Your Body from Extra Holiday Sugar. UPMC. (2015). UPMC HealthBeat
Four Easy Steps to Detox After the Holidays. Naples Center for Functional Medicine. (2021). Naples Center for Functional Medicine
Post-Holiday Detox: How To Bounce Back in The New Year. Midwest Express Clinic. (2025). Midwest Express Clinic
Post-Holiday Cleanse & Reset. Prospect Medical Systems. (n.d.). Prospect Medical Group
How to Detox Your Body After Holiday Festivities. Vogue. (n.d.). Vogue
In Brief: How Does the Liver Work?. InformedHealth.org (NCBI Bookshelf). (n.d.). NCBI
Urinary System: Organs, Anatomy, Function & Conditions. Cleveland Clinic. (n.d.). Cleveland Clinic
Lymphatic Drainage: The Key to Boosting Your Body’s Natural Detox. Relive Health. (2025). Relive Health
Effective Post-Holiday Detox and Rehabilitation Strategies. Brain Health DC. (n.d.). Brain Health D.C.
Scientists Find Juice Cleanses May Harm Your Gut and Boost Inflammation in Just 3 Days. Prevention. (2025). Prevention
DETOX Your BODY. Jimenez, A. (n.d.). El Paso, TX Doctor Of Chiropractic+1
Dr. Alexander Jimenez on Chiropractic Nutrition for Injury Recovery. Jimenez, A. (n.d.). El Paso, TX Doctor Of Chiropractic
Injury Medical & Chiropractic Clinic – Alex Jimenez DC, APRN, FNP-BC. A4M. (n.d.). A4M
The Role of Chiropractic Care in Detoxification Pathways. Dee Cee Laboratories. (2025). DCLabs
Post-Holiday Detox: Chiropractic Care to Start Fresh. Innovative Chiropractic Rehab & Massage. (2025). Innovative Chiropractic Rehab & Massage
6 Healthy Habits Even the Busiest NPs Can Achieve. ThriveAP. (n.d.). ThriveAP
The information herein is not intended to replace a one-on-one relationship with a qualified healthcare professional or licensed physician and is not medical advice. We encourage you to make healthcare decisions based on your research and partnership with a qualified healthcare professional. Our information scope is limited to chiropractic, musculoskeletal, and physical medicine, as well as wellness, sensitive health issues, and functional medicine articles, topics, and discussions. We provide and present clinical collaboration with specialists from various disciplines. Each specialist is governed by their professional scope of practice and the jurisdiction in which they are licensed to practice. We utilize functional health and wellness protocols to treat and support care for musculoskeletal injuries or disorders. Our videos, posts, topics, subjects, and insights cover clinical matters and issues that directly or indirectly support our clinical scope of practice. Our office has made a reasonable effort to provide supportive citations and to identify relevant research studies that support our posts. We provide copies of supporting research studies upon request to regulatory boards and the public.
We understand that we cover matters that require an additional explanation of how they may assist in a particular care plan or treatment protocol. To discuss the subject matter above further, please contact Dr. Alex Jimenez or us at 915-50-0900.
Dr. Alex Jimenez, DC, MSACP, CCST, IFMCP*, CIFM*, ATN*
Email: coach@elpasofunctionalmedicine.com
Licensed in: Texas & New Mexico*
