As the clock struck midnight on New Year's Eve, many of us in Mallorca and beyond felt that familiar surge of motivation. "This year will be different," we promise ourselves, vowing to shed bad habits and embrace a healthier version of our lives. In the world of wellness, few concepts capture this "new year, new you" spirit quite like a cleanse. Often associated with detoxification, these programs promise to reset our bodies, clear out accumulated toxins, boost energy levels, and set the stage for sustainable health improvements. But what exactly is a cleanse, and is it right for you?
At its core, a cleanse is a short-term dietary and lifestyle intervention designed to support the body's natural detoxification processes, primarily through the liver, kidneys, and digestive system. Proponents argue that in our modern world—filled with processed foods, environmental pollutants, and stress—our systems can become overburdened, leading to fatigue, digestive issues, skin problems, and of course weight gain. A well-executed cleanse can help alleviate these by promoting better nutrient absorption, reducing inflammation, and encouraging mindful habits. However, it's important to note that while anecdotal evidence abounds, scientific backing for extreme cleanses is mixed. The body is already equipped with efficient organs that help detoxify the body on a daily basis, and the real value often lies in the behavioural reset rather than a magical purge.
In this column, we'll explore the spectrum of cleanses, from gentle, everyday adjustments to more intensive regimens. We'll draw on current research to provide practical guidelines, and highlight local and online options tailored for a healthful lifestyle. Whether you're a busy professional or a retiree, there's a cleanse approach that can fit your needs. Remember, always consult a healthcare professional before starting, especially if you have underlying conditions.
Gentle Cleanses: Starting Small for Big Results
For those new to cleansing or seeking a sustainable entry point, a mild approach is ideal. This typically involves eliminating common culprits like alcohol, added sugars, refined carbs and ultra-processed foods, while emphasising whole fresh foods and moderate movement. Think of it as a "soft reset" rather than a drastic overhaul.
Giving up alcohol for a period—often called "Dry January"—is a popular starting point. Alcohol burdens the liver, and abstaining can lead to improved sleep, better hydration, and reduced calorie intake. Pair this with cutting sugar, which spikes insulin and contributes to inflammation. A low-carb diet, focusing on vegetables, lean proteins, healthy fats (like avocados and olive oil, abundant here in Mallorca), and whole grains in moderation, helps stabilise blood sugar and promote fat burning. Research from the American Journal of Clinical Nutrition shows that reducing added sugars to less than 5% of daily calories can improve metabolic health within weeks.
To amplify benefits, incorporate healthful movement. Current guidelines from the World Health Organisation (WHO) recommend at least 150 minutes of moderate aerobic activity per week, such as brisk walking along the Paseo Marítimo or cycling in the countryside. For resistance training, which supports muscle maintenance and metabolism during a cleanse, (a well as bone health in general) aim for 2-3 sessions per week. A 2023 study in the British Journal of Sports Medicine found that just three 30-minute resistance workouts weekly—using bodyweight exercises like squats, lunges, or yoga flows—can enhance detoxification by improving circulation and lymph flow. In Mallorca's mild winter climate, outdoor activities are feasible; try a coastal hike or a gentle Pilates class at a local studio. This combination not only aids physical detox but also boosts endorphins, making the cleanse feel empowering rather than depriving.
Many find success with self-governed gentle cleanses lasting 7-30 days. Track progress with a journal, noting energy levels and mood. Hydrate with 2-3 litres of water daily, infused with lemon for added vitamin C, and pure sea salt for added electrolytes. The beauty of this method is its flexibility—no fancy equipment needed, just commitment.
Intensive Cleanses: Diving Deeper into Detox
For those ready to intensify their reset, full-on cleanses like green juicing or liver-focused protocols offer a more immersive experience. These are typically shorter (3-10 days) but require discipline.
Green juicing involves consuming fresh, vegetable-based juices (kale, spinach, celery, cucumber, ginger, preferably organic) while avoiding solid foods. This floods the body with nutrients and enzymes, easing digestion and allowing energy to redirect toward repair. A 2022 review in Nutrients journal highlights how juice fasts can reduce oxidative stress and support liver function, though they may cause temporary fatigue or headaches as toxins release. Self-governed versions are accessible—invest in a home juicer and follow recipes from reliable sources like "The Juice Lady's Guide." Start with 3-5 days, incorporating broths if needed to maintain electrolytes. It’s best not to overdo the exercise routine whilst doing a juice cleanse, but brisk walking and a gentle exercise routine including yoga is sufficient.
Liver cleanses target this key detox organ with herbs like milk thistle, dandelion, or turmeric, often combined with olive oil and lemon juice flushes (as in the Andreas Moritz method). These aim to clear bile ducts and improve fat metabolism. A study in the Journal of Alternative and Complementary Medicine (2024) suggests herbal liver support can enhance enzyme activity, but evidence for dramatic "stone" expulsion is anecdotal. Proceed cautiously; self-administered cleanses risk nutrient deficiencies if prolonged. Always include breaks and reintroduce foods gradually to avoid refeeding syndrome.
While effective for some, intensive cleanses aren't for everyone. Pregnant women, those with eating disorders, or on medications should avoid them. Listen to your body—if dizziness or weakness occurs, stop and seek advice.
Guided Programs: Expert Support for Lasting Change
For accountability and expertise, consider structured programs. Online options like Healthy Mays' Seasonal Detox provide a supportive framework from home. This 9-day program, priced at £169, includes a pre-cleanse phase with plant-based vegan recipes, a 4-day juice and broth fast, and post-cleanse integration. Participants receive cleansing herbs, and are given a supplement lists (psyllium husk, bentonite clay), and daily routines like skin brushing and meditation. Benefits include toxin elimination, autophagy activation for cellular repair, and reduced cravings. With group Zoom calls, a private Facebook community, and optional naturopathic consults, it's ideal for busy schedules. As Mays, a certified nutritionist, emphasises, it's about holistic rebalancing—physical, mental, and spiritual. Dates align with seasons, making it timely for New Year resolutions (visit https://www.healthymays.com/onlinedetox for 2026 sessions).
Alternatively, the Food as Medicine course offers a very different approach to detox and wellbeing - one rooted in understanding the body rather than “fixing” it.
Led by medicinal nutritionist, functional medicine practitioner and naturopath Maya Flynn, this in-person series at Santina by the Market (Santa Catalina) is designed as an educational journey, not a cleanse.
Rather than prescribing restrictions or short-term cleanse protocols, the course teaches participants how health actually works, exploring detox as a daily physiological process, and examining how food, stress, sleep, metabolism, gut function, hormones and the nervous system interact over time. Topics include the New Year’s reset, food confidence, biohacking decoded, gut health, metabolic repair, hormone balance, immunity and mental wellbeing - all approached through a holistic, cause-and-effect lens.
Sessions take place around the table, combining discussion, reflection and practical insight. With her clinical background, Maya grounds the course in evidence-based physiology while translating complex concepts into real-life understanding. (Enroll at https://www.welcometoglow.com/food-as-medicine-course).
These guided options minimise risks through professional oversight, fostering habits that extend beyond the cleanse and are sure to help guide you to a more healthful year ahead.
Embracing a Cleansed Future
As we usher in 2026, a "new year, new you" cleanse can be the catalyst for vitality. Whether opting for gentle eliminations with movement, intensive juicing, or expert-led programs like Healthy Mays or Maya Flynn’s Welcome to Glow, the key is personalisation and sustainability. Research supports moderate approaches for long-term health, but extremes require caution. Here in Mallorca, with our fresh produce and outdoor oriented way of life, wellness is at our fingertips. Start small, celebrate progress, and remember: true transformation comes from consistent, joyful choices. Here's to a radiant year ahead—salud!