Beat the Blue Monday Blues with a January Sugar Reset

January is the ideal time to reset eating habits, ditch excessive sugar and support our natural detoxification processes using the power of food to strategically to lift mood and energy after festive overindulgence. I am so ready! Are you? It is time to clean up, clear out, and take a sugar reset. Focus on whole, fibre‑rich, minimally processed foods and include specifically targeted “mood foods” to reduce sluggishness, stabilise blood sugar, and positively influence the gut–brain axis for a happier, healthier start to 2026.

Rethinking “detox”

Strict juice cleanses or extreme “detox” plans are not necessary; the liver, gut, kidneys, skin and lungs already detoxify – it’s what they do! Overly restrictive regimes can worsen fatigue, mood and gut symptoms, especially if you are already low in energy. However, when given the right nutritional support we can enhance these detoxification processes and boost our health and wellbeing. Here are my top tips and steps you can take starting today!

Key Foundation Detox Steps:

• Emphasise whole foods: vegetables, low sugar fruit, pulses, nuts, seeds, whole grains, fish and lean proteins provide antioxidants, fibre and micronutrients which are all used in our detoxification pathways.

• Cut back on ultra‑processed foods, alcohol and excess sugar, which promote inflammation and can worsen low mood and energy crashes. Dry Jan is always a winner!

• Prioritise sleep and gentle movement alongside dietary changes to enhance metabolic and psychological recovery.

Sugar reset for stable energy

After weeks of mince pies, sweets and over-indulgence and late‑night eating, many people experience blood‑sugar swings the following day that drive lethargy and irritability. Once we get the foundation steps in place, consistently stabilising glucose creates a calmer nervous system and more consistent energy. Nail these first foundation steps this January and stick with it. Here are my three key steps for a balanced sugar reset for you to build upon:

Practical sugar‑reset strategies:

• Build “3’s” meals: protein, healthy fats and fibre at each meal e.g. oats with nuts and berries, lentil soup with olive oil, salmon, quinoa and greens to slow glucose release, reduce cravings stabilising your blood sugar at each meal throughout the day.

• Swap refined carbs (ditch the white processed carbs completely) for higher‑fibre options such as oats, beans, chickpeas, lentils and whole grains, which also feed beneficial gut microbes producing short‑chain fatty acids linked to better metabolic and brain health.

• Hold off on sweet foods/drinks for after your balanced meals rather than on an empty stomach to avoid rapid upswing and dips in blood sugar and mood.

Gut–brain axis and mood foods

Diet influences mood through the gut-brain axis helping neurotransmitter production, reducing inflammation, immune system modulation and blood‑sugar regulation. Higher intakes of whole‑foods, healthy fats and proteins, alongside reduced refined carbohydrate, are associated with lower anxiety and depression scores and improvements in well‑being.

Evidence‑based mood lifting foods:

Fermented foods (live yoghurt, kefir, sauerkraut, kimchi, miso, kombucha) introduce beneficial microbes that help to create a healthier, more resilient gut environment that sends happier chemical messages to our brain supporting the gut-brain axis.

• Polyphenol‑rich plant foods such as berries, citrus, leafy greens, broccoli, cocoa and green tea have antioxidant and anti-inflammatory effects and are linked to improved cognitive function and mood.

• Omega‑3 rich foods (oily fish, walnuts, flax and chia seeds) supply fats involved in neurotransmitter signalling and have been associated with reduced depressive symptoms and better emotional resilience.

Building Your January “Mood Plate”

Here I have translated the gut health research of what can help us feel good and which kinds of foods we should include in our mood plates to rid us of sluggish and toxic feelings to feeling energised and motivated. Focus on daily, healthy habits that nourish this January rather than punishing yourself if you have overindulged this Christmas for a clean, fresh start. Let’s go!

Example Mood Enhancing Plate Day:

• Breakfast: Warm porridge made with oats, milk or yoghurt, topped with mixed berries, ground flaxseed and a spoon of nut butter for fibre, omega‑3s, protein and polyphenols.

• Lunch: Large salad bowl with mixed leafy greens, roasted sweet potato, chickpeas or lentils, olive oil and lemon dressing, plus a side of live yoghurt or a small portion of fermented vegetables to support gut diversity.

• Dinner: Baked salmon or tofu with quinoa or buckwheat, steamed broccoli, spinach and a sprinkle of seeds, providing high‑quality protein, omega‑3 or plant fats, complex carbs and cruciferous compounds used in detox pathways.

• Snacks and drinks: Handful of nuts and seeds, a square or two of dark chocolate (70%+), fresh fruit, herbal or green tea, and plenty of water across the day to support hydration, cognitive function and sustained energy.

Remember , a gentle mindset for sustainable change

Post‑holiday guilt often fuels all‑or‑nothing behaviour, which can undermine both gut health and psychological well‑being. Take a self-compassionate, step by step approach for consistency and create space and patience for the microbiome and mood to rebalance over time. *Geeky fact: the gut microbiome responds almost immediately to what you eat, with consistency the true magic of microbial balance can become your every-day reality.

Helpful Tips for Consistency:

• Focus on what to add rather than what to remove. Add a variety of plants, fibre, healthy fats, fermented foods and good hydration to avoid a deprivation mentality.

• Encourage realistic goals: for example, aiming for a colourful, fibre‑rich plate at two meals per day, reducing alcohol to weekends only, and planning simple batch‑cooked meals so that healthier choices are the default, not the exception make life healthier and easier to stick to.

Need Some Help?

If you have any questions or suffer with any gut disturbances i.e. bloating, gassiness, acid reflux, constipation, don’t forget you can speak to our Nutritional Therapist Evie and book a free discovery call by emailing info@evienutrition.co.uk

Join Evie's free online Food and Mood webinar.