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A Functional Doctor’s Perspective

New Year Detox and Reset

by Svetlana Kogan, M.D. IFMCP
he New
2. Reclaim Rhythm: Sleep, Gut, and Circadian Reset
Year is
Deep sleep is when the brain clears
T here again
metabolic waste through the lymphatic
— and with it come
system and when major hormone repair takes
countless patients
place. Multiple research studies showed that
asking me, with a
time-restricted eating — something as simple
half guilty smile:
as eating meals within a 12 hour daytime
“What’s the best
window —can support immune regulation
way to detox after
and reduce inflammation.
the holidays?”
Combine this with daily outdoor
I wish I could offer a magic pill that would erase weeks of
movement, which is so ideal in our natural Florida light. Outdoor
sugar, celebratory alcohol, disrupted sleep, and emotional stress
activities recalibrate the nervous system and improve metabolic
from family gatherings, travel, and endless to-do lists. But real
flexibility. A beach walk, a bike ride, or gentle stretching at sunrise
transformation never comes from a bottle. It comes from mindful
are so powerful – these activities make us resonate with nature not
lifestyle changes that support the body the way it was designed to
only on the physiologic level but also emotionally, and spiritually
function.
– allowing us to be grateful for the divine perfection of our unique
In holistic and functional medicine, we know detox is not
landscape.
a product and not a quick fix. It is not a 3 day juice cleanse or 3. Love Your Gut
an expensive powder promising miracles. Your body detoxifies
Holiday eating habits shift the balance of bacteria in our gut. To
around the clock — 24 hours a day, 7 days a week — whether
restore harmony, add fermented foods such as kefir, sauerkraut, and
you're paying attention to it or not. The real question is: are you
yogurt; beans and lentils; and richly colored vegetables. These feed
supporting these pathways, or overwhelming them?
beneficial bacteria and help regulate the immune system.
So instead of punishing ourselves for holiday joy, January 4. Create a Supportive Loving Environment for your Body and Soul
becomes a gentle invitation to restore balance — physically,
Resetting is not a solo mission. If your family is eating cookies
emotionally, and spiritually.
while you are steaming broccoli — the cookies will win. If your
Whether you fully indulged or just mildly slipped off routine,
partner stays up until 1 AM watching Netflix — your sleep will
the body always feels the impact. The liver works overtime
suffer.
processing sugar, alcohol, medications, and environmental
Just as I remind patients around New Year’s resolutions: true
exposures. The gut microbiome — the tiny universe that regulates
lifestyle change requires family and/or community participation.
digestion, mood, metabolism, and immunity — becomes
Invite your household to join you — even one small step at a time.
disrupted. Sleep takes a hit. Stress hormones spike. All of this
While most of the country is snowed in, we are blessed with
creates low-grade inflammation and fatigue that we may carry
sunshine, beaches, farmers’ markets, and citrus trees practically
into the new year without even realizing it.
hanging fruit into our hands. We can move outdoors. We can
Instead of extreme measures that do more harm than good, we
reconnect with nature. We can choose fresh instead of processed
can choose a smart, gentle, physiologically aligned reset.
because our environment supports us. Nature is the original detox
Here are 4 Foundational Reset Steps I recommend: center — free of charge, open every day, no appointment necessary.
1. Nourish Your Detox Pathways Through Real Food
When you are considering a New Year —
The most powerful detox tool is your fork.
do not make it about deprivation or gulping down a bunch of
Fill half your plate with leafy greens, cruciferous vegetables
pills or powders. Instead, make it about eating real food,
like broccoli, kale, and brussel sprouts, plus garlic, turmeric, and
berries. These nutrient-dense foods support liver enzyme function sleeping deeply, moving joyfully, and laughing with your tribe.
You’re worth it.
and reduce oxidative stress. Hydrate generously with water and
herbal teas. Ease off sugar and alcohol not out of guilt — but out
of respecting your cells.
The author of ‘Diet Slave No More!’, Svetlana Kogan, M.D. IFMCP is a Board-Certified Internal Medicine,
Holistic & Functional Medical Doctor with 25 years of experience.
Her website is CustomLongevity.com Office Phone: 239-676-6883
3232 www.LifeInNaples.net