JANUARY'S the month when all the boozing, the late nights and the over-eating finally catches up with us.

We drag ourselves around, perhaps pledging "never" to drink again, or to abstain for a while and tackle our sagging health.

Specialist in nutrition, Professor Patrick Holford, says: "It's common for people to panic at this time of year because they may be feeling really groggy and struggling to perform.

"The reality is most of us are always vertically ill - that is, we are upright but don't feel great most of the time. The majority of people are usually functioning well below their potential because their body is overloaded with toxins from the food and drink they take in.

"But when that regular unhealthy overload is exceeded at Christmas it can either become a crisis or something that's difficult to ignore any longer."

To help your body recover safely - and possibly put you on the road to a healthier relationship with your liver for life - Prof Holford has devised a nourishing detox which provides your liver with everything it needs to clean up your body in just nine days.

His method in the new book, The Holford 9-Day Liver Detox, is a diet that doesn't force you to starve.

"Total fasts are not good for the body. Instead, you need to eat plenty of foods that power your liver to do its work - like fresh fruit and vegetables."

The detox cuts out wheat and milk, which he believes up to a third of people react badly to.

"It's even safe to cut them out completely, provided you get sufficient calcium from nuts, seeds and leafy vegetables, as you do on the detox.

"If you reintroduce those foods, it's best to put them back into your diet one by one so that you can monitor symptoms such as bloating, mood dips, brain fog or skin reactions that can indicate an intolerance."

His research found that, after following the detox, "most people feel better- often than they've ever previously felt, with a clear mind, skin and sometimes weight loss."

HOW TOXIC ARE YOU?

Find out if you need a liver detox with the 9-Day plan by using this quick checklist.

Do you often suffer from headaches?

Do you often get itchy, sticky eyes or eyelids?

Do you have dark circles under your eyes?

Do you ever suffer with itchy ears, earache or ear infections?

Do you suffer from excessive mucus, a stuffy nose or sinus problems?

Do you suffer from acne, skin rashes or hives?

Do you sweat a lot or have strong body odour?

Do you get bad hangovers?

Do you suffer from bloating?

Does coffee leave you feeling jittery or unwell?

If you answer yes to three or more of these questions you are likely to benefit from following the plan. Before starting any new diet always consult your GP.

DAILY MENU TO BOOST YOUR LIVER

As well as eating nutritious meals, Patrick recommends a supplement plan to help the liver and the gut, and reduce the amount of toxins entering the bloodstream:

Probiotics: One at breakfast, lunch and dinner.

Glutamine powder: One teaspoon last thing.

High-potency multivitamin: One at breakfast and lunch.

Liver support formula: One at breakfast and lunch.

Vitamin C 1g: One at breakfast and lunch.

Essential fats (EPA, DHA, GLA): One at breakfast.

Starting the day with a healthy meal is vital to kick start your metabolism, especially when you're detoxing. If you've no time or inclination for breakfast, go for a smoothie, or enjoy it as an afternoon snack.

BERRY BREAKFAST SMOOTHIE (Serves one)

1 small banana, or 1/2 medium one, not too ripe

2tsps essential seed mix

1 small punnet, 150g (5 1/2 oz) blueberries or other berries

Juice of 1/2 lemon

Plus enough pure fruit juice (orange works well) or unsweetened rice milk (or other non-dairy milk) or water to give an easy-to-drink consistency, or leave thick and eat with a spoon. Blend all the ingredients together until smooth.

Essential seed mix

Seeds are particularly helpful during a detox, and provide protein to help the liver work efficiently. Simply add a tablespoon of the ground seed mix to breakfast cereal, fruit salad or smoothies.

Half-fill a glass jar that has a sealing lid with flax seeds (also known as linseeds and rich in omega-3) and half with a mixture of sesame, sunflower and pumpkin seeds (rich in omega-6).

Keep the jar sealed and in the fridge to minimise damage from light, heat and oxygen. Put a handful of the seed mix in a coffee or seed grinder, grind up and add a tablespoonful to your cereal. Store the remainder in the fridge and use over the next few days.

To save time you could grind up to a week's worth of seeds, but make sure you store them away from heat, light and air to prevent the delicate essential fats from oxidising.

For your main meal:

BAKED SWEET POTATOES WITH BORLOTTI STEW (Serves two)

2 large sweet potatoes

A little medium (not extra virgin) olive oil

For the stew:

1tbsp coconut oil or olive oil

2 garlic cloves, crushed

1 large red onion, diced

100g (4oz) mushrooms, sliced

2tbsp tomato puree

400g can plum tomatoes

410g can borlotti beans, drained and rinsed

1/2tsp Marigold Reduced Salt Vegetable Bouillon powder

1/2tsp herbes de Provence, or to taste

Freshly ground black pepper

Preheat the oven to 200C/400F/Gas 6. Prick the potatoes all over. Rub with a little oil and place on a baking tray. Cook for one hour, or until soft all the way through when pierced with a knife.

Meanwhile, prepare the stew. Heat the oil in a pan and sweat the garlic and onion gently for two minutes, then add the mushrooms and cook for five minutes, or until fairly soft.

Add the remaining ingredients and simmer for about five to ten minutes to allow the vegetables to soften and the sauce to thicken. Check the seasoning and adjust if necessary.

Open up the baked potatoes and spoon the stew inside.