Restorative 5-Day Winter Cleanse for the New Year

Posted by Ingrid Bauer, MD, MS on Dec 17th 2022

Winter’s arrival (and the new year it brings) inspires many of us to adopt healthy habits we hope will sustain and empower us to pursue our goals. In the spirit of renewal, we've designed a simple restorative New Year's cleanse, and we hope you'll join us!

In Traditional Chinese Medicine, winter is correlated with the water phase and the Kidneys, and yin energy. During this season, nature's rhythms encourage us to move inward and recharge. Much of this protocol is influenced by TCM’s guidance for working with these elements—by slowing down, drinking plenty of fluids, and fortifying the body with warming herbs and foods.

Why Do a Winter Cleanse?

During the holiday season, many of us indulge in sweet treats, processed foods, alcohol, and overeating. It can be a stressful time of year due to finances, family dynamics, or travel. Loss of sleep and lack of nourishing foods can deplete immune function and cause digestive turmoil. Unlike strict detox schedules that focus on deprivation or weight loss, our winter cleanse is designed to help you support the liver, promote gut health, manage stress levels, and bring vibrancy back into your body. If you are feeling the need for a wellness reset to recharge your mind, body, and spirit, this cleanse is for you!

How to Do a Cleanse for the New Year

This guide includes elements to help both cleanse the body and also build it up with nutritious and therapeutic inputs. It recommends herbs and supplements to help rid toxins, regulate digestion, and support nervous system functioning. It also incorporates examples of nourishing and cleansing foods, and self care and gentle exercise tips for a holistic approach. This doable five-day cleanse will leave you feeling energized, in tune with your body, and in optimal health.

For recipes and shopping list, download our full Winter Cleanse Schedule & Guide.

Winter Cleanse Supplements

Digest Ease Kit
- Vital 10 Probiotic Capsules (Klaire Labs): Selectively promote beneficial gut flora.
- L-Glutamine Capsules (Thorne): Support healthy gut tissue to improve absorption.
- GI Feel Better Tincture (Five Flavors Herbs): Take before each meal to stimulate digestive juices and enhance comfort.
- Triphala Tablets (Organic India): Promote GI harmony and regularity with this classic trio from the Ayurvedic tradition.

Liver Support
- Liver Vitality Greens (Anima Mundi): Vibrant greens for daily supplementation.
- Liver Cleanse (Gaia Herbs): A dynamic blend of liver support herbs in a potent liquid gel cap.
- N-Acetyl L-Cysteine (Klaire Labs): Liver and respiratory support, a precursor to glutathione.

Adaptogenic Energy Support
- Sustainable Energy Tincture (Five Flavors Herbs): Adaptogenic support, especially helpful for supporting caffeine avoidance.
- Rasa Koffee (Rasa): Rich adaptogenic herbs to brew as a coffee substitute.
- Golden Sun Milk (Anima Mundi): Adaptogens, turmeric and mushrooms in an easy to use powder mix for lattes and smoothies.

Sleep Support
- Sweet Dreams Tincture (Five Flavors Herbs): Rapid acting tincture for nighttime disturbances.
- Dream Blend Essential Oil (Floracopeia): A roll-on oil blend to promote pleasant dreams.

Winter Cleanse Foods

A mix of cooked and raw whole foods (organic and locally grown when possible), especially those with antioxidants and pre/probiotics, can help us recover from the past year’s strain.

Foods to Avoid: Alcohol, sugar, processed foods, gluten, dairy, soy, and caffeine can disrupt the body’s equilibrium, tax our systems, and interfere with restful sleep.

Foods to Include: Bone broths (or vegan broths infused with mushrooms, seaweeds, or other nutritious ingredients), soups, lean proteins, cooked veggies, salads, green juices, and herbal teas. Here is a more detailed list of recommended cleanse recommendations:

Proteins

Organic/free-range chicken or duck eggs (avoid if your body reacts poorly to eggs)
Organic/free-range chicken or turkey
Wild-caught halibut, salmon, or tuna (if sustainably sourced options are accessible)
Canned mackerel, sardines, or anchovies (not smoked)
Legumes, soaked or sprouted (avoid if you have a sensitivity)
Cooked grains such as quinoa, brown rice, or millet (congee is a great way to enjoy them!)
Nuts, seeds, and unsweetened raw nut/seed butters (avoid peanuts and any personal allergens)

Vegetables

Arugula
Avocado
Broccoli
Beets
Bok Choy/Napa
Cabbage
Carrots
Cauliflower
Celery
Collards
Kale
Leeks
Mushrooms, including shiitake, maitake, crimini, oyster
Onions & scallions
Parsnips
Radishes & daikon
Spinach
Sweet potatoes
Swiss chard
Turnips & rutabagas
Winter Squash

Fruits (Limit 1-2 serving per day)

Apples
Blueberries
Oranges
Pears
Persimmons
Pomegranate

Herbs & Spices

All of them! Here are a few to get you started:

Basil
Cardamom
Cilantro
Cinnamon
Cumin
Garam masala
Garlic
Ginger
Oregano
Parsley
Rosemary
Sage
Tarragon
Thyme
Turmeric

Drinks

Water
Herbal tea
Non-dairy milk (unsweetened)
Caffeine-free herbal coffee (try Rasa Original Koffee Alternative)
Green juice (if purchasing pre-squeezed, check for additives and sugar)

Oils

For Cooking: Avocado, Coconut, Ghee
For Drizzling (Unheated): Organic extra virgin olive oil, organic cold pressed sesame oil

For recipes and shopping list, download our full Winter Cleanse Schedule & Guide.

Exercises to Support Your Cleanse

Stretching, Yoga, Tai Chi or Qi Gong, 20 minutes each day
Moderate-intensity, low-impact cardio or walking, 30 minutes every day (outside if possible!)
Movement that connects you with your body (dancing, sex, etc.) as desired

Self Care Practices for Your Cleanse

Journaling
Gratitude practice (meditation, affirmations, breathwork, etc.)
Cleanse and clear living space
Digital detox (limit or avoid screen time)
Give yourself time to sleep well

GET THE FULL CLEANSE SCHEDULE & RECIPES!