Summer Reset: a gentle approach to clean living without the cleanse

Summer has a way of stirring up a desire to feel lighter—in our bodies, our homes, and even in our routines. With longer days and fresh seasonal foods, it can feel like the perfect time to "detox" or "cleanse."

But here's the truth: your body already knows how to detox. Every day, multiple organ systems work in harmony to eliminate waste, filter toxins, and maintain balance. Your liver plays a central role, processing hormones, medications, and environmental exposures. Your kidneys filter waste from the blood and help regulate fluid and electrolyte levels. Your lungs expel carbon dioxide and airborne particles, supporting respiratory detoxification. Your skin acts as both a barrier and an eliminative organ, helping release waste products through sweat. And your colon plays a vital role in eliminating solid waste and supporting a balanced gut microbiome, which in turn impacts immunity, inflammation, and even mood.

These organs form interconnected detoxification pathways, so when one becomes sluggish or overburdened—due to stress, diet, dehydration, or lack of movement—others may try to compensate. For example, when the colon is not eliminating effectively, the liver may become overtaxed, or the skin might take on a greater load, leading to breakouts or rashes. True detoxification happens best when all of these pathways are supported and functioning in balance.

You don’t need an extreme program, juice-only diet, or expensive supplement regimen to support these natural systems. In fact, those approaches can sometimes do more harm than good. If not done properly, a harsh detox or cleanse can cause unintended side effects like nutritional deficiencies, digestive upset, or even electrolyte imbalances. According to the National Institutes of Health, there is limited scientific evidence to support the effectiveness of many commercial detox diets (NCCIH, 2020).

So what does a balanced, sustainable summer reset look like? It starts with nourishing your body’s natural detox systems—especially your liver, digestion, and mood regulation—in ways that are supportive, not stressful.

Support Your Liver Naturally

Your liver is your body’s primary detox organ. It filters toxins, processes hormones, and supports digestion and metabolism. To give it a gentle boost:

• Stay hydrated with water, herbal teas, and foods high in water content (like cucumbers, watermelon, and leafy greens).

• Eat bitter greens like arugula, dandelion, and endive to stimulate bile flow and support liver function.

• Consider herbs like milk thistle or schisandra under the guidance of a naturopathic doctor, especially if you're looking to support liver resilience over time.

• Reduce your intake of alcohol, processed foods, and refined sugars, which can stress the liver and interfere with hormone balance.

Reset Your Digestion

Digestive health is at the heart of feeling light and clear. Focus on:

• Eating fiber-rich, whole foods like berries, chia seeds, beans, and vegetables to keep things moving.

• Chewing thoroughly and eating mindfully—give your digestive system the time and calm it needs to work efficiently.

• Fermented foods (like sauerkraut, kimchi, or kefir) can reintroduce healthy bacteria to support gut balance.

• Taking breaks between meals and avoiding late-night snacking gives your system a chance to reset.

Care for Your Mood and Energy

Mood and energy dips are often overlooked during a "cleanse," but they’re an important part of how we process stress and change. Support your mental well-being with:

• Daily movement, especially outside—sunlight boosts serotonin, and gentle exercise helps reduce cortisol.

• Deep breathing or mindfulness practices to support your nervous system and digestion.

• Letting go of the "all or nothing" mindset and focusing on one or two nourishing changes that feel realistic and positive.

A Sustainable Reset is a Compassionate One

Rather than pushing your body through a cleanse, think of summer as a time to return to what supports you best: clean food, plenty of rest, connection with nature, and small habits that add up to big shifts over time.

If you're interested in a personalized summer reset plan that supports your energy, digestion, and long-term wellness, I’m here to help. Book a naturopathic consultation and let’s work together to make this season one of balance and clarity.

Reference: National Center for Complementary and Integrative Health (NCCIH). (2020). Detoxes and Cleanses: What You Need to Know. Retrieved from https://www.nccih.nih.gov/health/detoxes-and-cleanses-what-you-need-to-know