Post-Holiday Reset in El Paso: Feel Your Best Again

Post-Holiday Reset in El Paso: Support Your Body’s Natural Detox System (No Extreme Cleanses Needed)

If you feel a little “off” after the holidays, you’re not alone. Extra sugar, richer foods, late nights, travel, and more alcohol than usual can leave you feeling bloated, tired, foggy, and stiff. The good news: you don’t need an extreme cleanse to “fix” it.

At El Paso Back Clinic, we like to keep it simple and safe. Your body already has a detox system. Your liver helps process and break down substances, your kidneys filter waste into urine, and your digestive system helps move waste out. A smart “reset” means giving your body what it needs to do that job well—hydration, whole foods, fiber, sleep, and gentle movement—instead of stressing your system with harsh detox plans. (NCCIH, 2024) NCCIH

Below are friendly, realistic steps to support your natural detox pathways after holiday treats—plus how an integrative chiropractor and nurse practitioner team can help you build a plan that fits your life.

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First: What “Detox” Really Means (And What It Doesn’t)

A lot of “detox” marketing makes it sound like toxins are stuck in your body and you must flush them out fast. But the truth is:

• Your body is always “detoxing” through normal organ function.

• Most extreme detox programs don’t have strong research behind them.

• Some cleanses can backfire by cutting calories too low, reducing fiber, or pushing supplements your body doesn’t need.

The National Center for Complementary and Integrative Health explains that many “detox” programs are marketed to remove toxins, but research is limited, and many studies are of low quality. (NCCIH, 2024) NCCIH

The safer goal: lighten the load (less alcohol, less added sugar, fewer ultra-processed foods) and increase the basics (water, fiber, sleep, movement).

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Step 1: Hydration That Supports Your Kidneys and Digestion

Hydration supports circulation and kidney filtration. It also helps your digestion move smoothly—especially when you increase your fiber intake.

A practical guideline from Mayo Clinic notes that total daily fluid needs vary, but gives general estimates (including fluids from food and drinks). (Mayo Clinic, n.d.) Mayo Clinic

Easy “holiday reset” hydration options

• Water (still or sparkling)

• Lemon water (warm or cold)

• Unsweetened green tea

• Unsweetened herbal teas (ginger, peppermint, chamomile)

• Water infused with cucumber or berries

Simple hydration habits that work

• Start your day with a full glass of water

• Pair water with meals (before or during)

• If you drink coffee, add extra water later

• Slow down at night so you don’t wake up to use the bathroom

Local note (El Paso): Dry air and big temperature swings can sneak up on you. If you’re outdoors, walking, or traveling, you may need more fluids than you think.

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Step 2: Eat Whole Foods That “Nourish the Reset”

After a holiday stretch, your body usually does best with simple, colorful, balanced meals.

A “reset plate” you can repeat all week

• ½ plate: vegetables (raw, roasted, steamed, soups)

• ¼ plate: protein (fish, chicken, turkey, eggs, tofu, beans)

• ¼ plate: high-fiber carbs (oats, quinoa, brown rice, potatoes, fruit)

• Add: healthy fats (olive oil, avocado, nuts, seeds)

Whole foods that are easy on digestion

• Vegetable soups with beans or shredded chicken

• Oatmeal with berries + chia or walnuts

• Greek yogurt + fruit (watch added sugars)

• Salmon + roasted vegetables

• Stir-fry veggies + tofu over brown rice

Many post-holiday reset guides emphasize returning to whole foods and cutting back on processed foods as a core step in recovery. (UPMC, 2015; Baptist Health, 2018) El Paso Back Clinic® • 915-850-0900+1

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Step 3: Keep an Eye on Alcohol and Added Sugar

Two common holiday stressors on your system are alcohol and added sugar.

Alcohol: why “less is better” for a reset

The CDC notes your liver can only process small amounts of alcohol, and the rest can harm your liver and other organs as it moves through the body. (CDC, 2025) CDC
The NIAAA also explains that alcohol affects many body systems—not only the liver. (NIAAA, 2025) NIAAA

Try this for 3–7 days:

• Pick alcohol-free days

• If you drink, slow down and alternate with water

• Eat before drinking (not after)

Added sugar: a simple limit to remember

The FDA explains the Daily Value for added sugars is 50 grams per day (based on a 2,000-calorie diet), and the Dietary Guidelines recommend keeping added sugars under 10% of total calories. (FDA, 2024) U.S. Food and Drug Administration
The CDC provides similar guidance and explains how added sugars can accumulate quickly. (CDC, 2024) CDC

Easy swaps that still feel satisfying

• Replace soda with sparkling water + citrus

• Replace candy with fruit + nuts

• Replace pastries with Greek yogurt + berries

• Replace sugary coffee drinks with lightly sweetened or unsweetened options

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Step 4: Sleep Is One of Your Strongest “Reset Tools”

Sleep is not lazy. It’s repair time.

The CDC notes adults generally need at least 7 hours of sleep per night. (CDC, 2024) CDC
When sleep drops, people often notice more cravings, a worse mood, and lower pain tolerance—so the reset gets harder.

A simple sleep reset checklist

• Keep the same wake time most days

• Get daylight in your eyes in the morning (even 5–10 minutes helps)

• Stop heavy meals 2–3 hours before bed

• Reduce screen time 30–60 minutes before sleep

• Keep your room cool and dark

Dr. Jimenez also discusses how irregular sleep and late-night light exposure can disrupt your rhythm and contribute to brain fog and fatigue patterns. (Jimenez, n.d.) El Paso, TX Doctor Of Chiropractic

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Step 5: Light Exercise Supports Circulation and Helps You Feel “Unstuck”

You don’t need a hard workout to support your body after the holidays. You need consistent, gentle movement.

El Paso Back Clinic often emphasizes circulation and movement as a supportive strategy for overall function, including how exercise helps blood and lymph flow and how integrative therapies can support the body’s natural processes. (Jimenez, 2025) El Paso Back Clinic® • 915-850-0900

Pick one simple movement option daily

• 10–30 minute walk

• Gentle yoga flow

• Light stretching + deep breathing

• Easy cycling

• Mobility work (hips, spine, shoulders)

“After-meal” movement (small but powerful)

• 5–10 minute walk after meals

• Gentle spinal twists (seated or lying)

• Calf raises or marching in place while cooking

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Step 6: Stress, Digestion, and the Vagus Nerve Connection

After the holidays, stress can show up in the body as:

• tight shoulders/neck

• shallow breathing

• bloating or “nervous stomach”

• headaches

• trouble sleeping

Dr. Jimenez explains that vagal tone is a key factor in maintaining calm and balance, influencing the stress response and digestion. (Jimenez, 2025) El Paso, TX Doctor Of Chiropractic

Two “reset” tools that take 2 minutes

• Box breathing: inhale 4 seconds, hold 4, exhale 4, hold 4 (repeat 4 times)

• Longer exhales: inhale 4 seconds, exhale 6–8 seconds (repeat for 2 minutes)

These are small steps, but they can help your body shift from “fight or flight” to “rest and digest.”

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How El Paso Back Clinic Can Help You Reset (The Integrative Way)

A post-holiday reset is easier when pain, stiffness, or stress is not getting in your way. El Paso Back Clinic describes a multidisciplinary approach that includes chiropractic care and functional medicine-style wellness support. El Paso Back Clinic® • 915-850-0900+1

Integrative chiropractic care may support your reset by helping you:

• move better (so walking and exercise feel doable)

• reduce tension patterns that build up during travel and long sitting

• improve posture and mobility habits that affect breathing and comfort

Dr. Jimenez also writes about how travel and routine changes can increase postural strain, stiffness, and fatigue—and how chiropractic and integrative care can help people restore balance after those disruptions. (Jimenez, 2025) El Paso, TX Doctor Of Chiropractic

Nurse practitioner + functional medicine support can help you:

• check for health issues that make fatigue worse (when appropriate)

• create realistic nutrition and sleep plans (not extreme rules)

• review medications/supplements for safety

• focus on inflammation, digestion, and stress patterns in a personalized way El Paso Back Clinic® • 915-850-0900+1

If you want help right away

El Paso Back Clinic lists ways to connect, including calling 915-850-0900 and using online appointment options. El Paso Back Clinic® • 915-850-0900+1

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A Simple 7-Day Post-Holiday Reset Plan (Doable, Not Perfect)

Days 1–2: Hydrate + simplify

• Water on waking + water with meals

• One big veggie-based meal per day (salad, soup, stir-fry)

• 10–20 minute walk

• Lights out a little earlier

Days 3–5: Add fiber + cut added sugar

• Add beans, oats, chia, berries, greens

• Skip sugary drinks

• Keep alcohol low or pause it

• Add 5–10 minutes of stretching daily

Days 6–7: Lock in your “normal”

• Choose 2–3 simple meals you can repeat next week

• Pick your exercise rhythm (walks, yoga, mobility)

• Keep the same sleep/wake schedule

• Plan your next grocery run so your kitchen supports your goals

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When to Get Checked Instead of “Resetting” at Home

Call a clinician if you have:

• severe belly pain, ongoing vomiting, blood in stool

• chest pain, fainting, or shortness of breath

• yellowing of skin/eyes, dark urine, extreme fatigue

• symptoms of dehydration that don’t improve

• concerns about alcohol dependence or withdrawal

Also, if you have kidney disease, liver disease, heart conditions, or diabetes on medication, or you’re pregnant, avoid detox supplements and extreme plans. NCCIH recommends caution with many detox/cleanse products, citing limited evidence and potential safety concerns. (NCCIH, 2024) NCCIH

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Takeaway: The Best “Detox” Is Basic Care Done Consistently

After holiday treats, your body usually doesn’t need punishment—it needs support:

• Hydrate (water, lemon water, unsweetened tea) (Mayo Clinic, n.d.) Mayo Clinic

• Eat whole foods with fiber + protein (UPMC, 2015; Baptist Health, 2018) El Paso Back Clinic® • 915-850-0900+1

• Lower alcohol so your liver can catch up (CDC, 2025; NIAAA, 2025) CDC+1

• Limit added sugar (FDA, 2024; CDC, 2024) U.S. Food and Drug Administration+1

• Prioritize sleep (CDC, 2024) CDC

• Move gently every day (Jimenez, 2025) El Paso Back Clinic® • 915-850-0900

And if pain, stress, or stubborn symptoms are blocking your progress, a team that blends chiropractic care + nurse practitioner support can help you reset in a smart, structured way. El Paso Back Clinic® • 915-850-0900+1

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References

• “Detoxes” and “Cleanses”: What You Need To Know (National Center for Complementary and Integrative Health, 2024). NCCIH

• Alcohol Use and Your Health (Centers for Disease Control and Prevention, 2025). CDC

• Alcohol’s Effects on the Body (National Institute on Alcohol Abuse and Alcoholism, 2025). NIAAA

• FastStats: Sleep in Adults (Centers for Disease Control and Prevention, 2024). CDC

• Added Sugars on the Nutrition Facts Label (U.S. Food and Drug Administration, 2024). U.S. Food and Drug Administration

• Get the Facts: Added Sugars (Centers for Disease Control and Prevention, 2024). CDC

• Water: How much should you drink every day? (Mayo Clinic, n.d.). Mayo Clinic

• How to Detox Your Body from Extra Holiday Sugar (UPMC, 2015). El Paso Back Clinic® • 915-850-0900

• Healthy Ways to “Detox” (Baptist Health, 2018). El Paso, TX Doctor Of Chiropractic

• Promote Healthy Circulation Through Exercise and Care (Jimenez, 2025). El Paso Back Clinic® • 915-850-0900

• Functional Medicine (El Paso Back Clinic, n.d.). El Paso Back Clinic® • 915-850-0900

• About Us (El Paso Back Clinic, n.d.). El Paso Back Clinic® • 915-850-0900

• Contact (El Paso Back Clinic, n.d.). El Paso Back Clinic® • 915-850-0900

• Chiropractic Travel Fatigue Recovery in El Paso (Jimenez, 2025). El Paso, TX Doctor Of Chiropractic

• The Vagus Nerve: A Guide to Optimal Functioning in the Body (Jimenez, 2025). El Paso, TX Doctor Of Chiropractic