5 01, 2023

Nutrients for Longevity & Good Health

2023-01-05T09:25:48+00:00By Nick Dale|Foods, Nutrition|

Focus on Diet this New Year

It’s a great way to boost how we feel mentally and physically, while also directing our health into the future

Longevity nutrients to help prevent disease and an early death

36 ‘longevity nutrients’ have been identified by Dr Ames, of the Children’s Hospital Oakland Research Institute, in a recent study, which he states prevent disease and the risk of an early death if plenty is consumed.

I see many people in consultation, and what I notice almost universally, is that most people have striking nutritional deficiencies.

I can’t emphasis enough how important it is to consume a quality diet packed with vitamins and minerals. This would include lots of vegetables and fruit, and would mean avoiding sugary treats, refined foods and empty carbohydrates.

Dr Ames described his theory, which is based on the idea that when the body has low levels of vitamins and minerals, it uses what little nutrients there are to ensure survival rather than to protect against disease down the line.

To illustrate this let’s look at Vitamin K: when the body is deficient in this, it may get used up to ensure proper blood clotting rather than directing it into optimizing heart health.

Widespread nutritional deficiencies

He also detailed the extent of deficiencies, saying that around 70% of the US population are deficient in vitamin D and 60% deficient vitamin E, despite their importance to our health.

Dr Ames published the list of nutrients in the journal Proceedings of the National Academy of Sciences.

Importantly, while deficiency in these important vitamins and minerals may not put someone at immediate risk of death, the problem can lie in a gradual damage that only surfaces in later life.

Hereditary factors and infections all play a role in a person’s health, but eating well consistently helps to strengthen the immune system. This in turns helps to position a person to fight pathogens off.
Previous research suggests more than 50 genetic diseases are preventable by taking high-dose supplements.

The emphasis Dr Ames has is on directing health and helping to prevent serious disease rather than trying to cure it once it surfaces.

As an example he cites that the EU could save €4billion from just osteoporosis patients if vitamin D and calcium supplements were taken.

HERE ARE THE 36 NUTRIENTS

Vitamin A

Vitamin A is an antioxidant that helps with conditions associated with mucus membranes, such as the lungs and digestive system. It also helps to protect against blindness, certain cancers and skin problems. Eating plenty of liver, fish oils, milk, eggs, and orange veg is a good way to eat Vitamin A in its natural food state.

Vitamin B1

Vitamin B1 is essential for healthy nerve function, mental cognitive function, concentration and heart health. In the diet it is found in beef, pork and liver, as well as nuts and seeds, oats, oranges, and eggs.

Vitamin B2

B2 helps to protect the nervous system, as well as being useful for migraines, and protecting against heart disease. This is found in a range of foods from red meat, dairy and fish to almonds, eggs and green leafy veg.

Vitamin B6

Useful for the nervous system, adrenal glands, hormonal balance, and helps protect against heart disease, stroke and Alzheimer’s. Consuming pork, poultry, fish, as well as eggs and vegetables is a way to increase B6 levels.

Vitamin B12

Helps to protect against low iron levels and anemia. Found in animals products, including meat, fish, eggs and dairy.

Biotin

Biotin is useful in protecting against multiple sclerosis. Egg yolks, cheese, cauliflower, mushrooms, sweet potatoes, spinach and almonds are all food sources of Biotin.

Vitamin C

A powerful immune system booster, helps protect the heart, iron levels in the body, and to protect against osteoporosis and scurvy. In the diet this is found in all fruits (in particular citrus and berries) and vegetables, (particularly broccoli.)

Choline

Helps to protect the liver, brain, muscle and nervous systems. Choline is found in liver, salmon and eggs.

Vitamin E

Vitamin E is useful for heart health and circularly, as well as eye and skin health. Consuming things like seeds (eg sunflower seeds), nuts, nut oils, salmon, and green leafy veg is beneficial.

Folic acid

Protects the fetus against spina bifida when taken during the first few weeks of pregnancy. It is also useful to help protect against certain cancers and anemia. In the diet it is found in green leafy veg (particularly spinach), broccoli, legumes, citrus fruits and beans.

Niacin

Useful in helping to protect against heart disease, brain damage and arthritis. This is found in liver, chicken, tuna, turkey, salmon, anchovies, pork and beef.

Vitamin B5

Useful in helping to protect against ADHD, arthritis, allergies, hair loss, asthma and colitis. B5 is found in mushrooms, fish, avocados, eggs, chicken, beef, pork and sunflower seeds.

Calcium

Useful in protecting bone health and against certain cancers and diabetes. Dairy is traditionally thought to be the best source of calcium. However, it is in green leafy veg, soya beans, tofu, fish where you eat the bones; such as sardines, and fortified products; like bread and soya drinks

Chloride

Useful in regulating blood pressure levels and nerve function. Found in salt, seaweed, olives, rye, tomatoes, lettuce, celery.

Chromium

Helps balance blood sugar levels and can be useful in diabetes. In the diet we can find it in vegetables, whole grains, beef, poultry and dairy.

Cobalt

Helps to protect against nerve damage. In the diet it is found in fish, nuts, cereals and green leafy vegetables

Copper

Helps to protect against nerve cell damage and care should be taken with copper as it should be finely balanced. This can be found in the diet in food like shellfish, whole grains, beans, nuts, potatoes, kidneys and liver.

Iodine

Closely linked with healthy thyroid function, and helps protect against bone damage and immune dysfunction. This can be found in seaweed, dairy, fish, eggs and prunes.

Iron

Useful in the oxygenation of the blood. Found in foods ranging from red meat, shellfish, spinach, liver, and lentils to pumpkin seeds, quinoa and turkey.

Molybdenum

Useful in detoxing heavy metals in the body and help protect against esophageal cancer, liver disease, yeast infections and allergies. Found in the diet in foods such as peas, lentils, kidney beans, nuts, soy, dairy, eggs and whole grains.

Phosphorus

Helps in the protection of arthritis, osteoporosis and cognitive decline. In the diet is in green leafy veg, milk, meat, beans, lentils and nuts.

Potassium

Protects the nervous system, and helps protect against fatigue, stroke, osteoporosis and kidney stones.Found in foods ranging from squash, bananas, and sweet potato, to yogurt and certain fish.

Sodium

Helps to protect against muscle and nerve damage and well as helping to balance fluid in the body. Sodium is found in sea salt, and some plants.

Sulfur

Helps against bacterial infections, acne and aids liver function. Typically found in such foods as seafood, eggs, liver, kidneys, nuts and dairy .

Zinc

Aids with healing and protects against bleeding, immune dysfunction and thyroid problems. Found in seafood, meat, poultry, eggs, beans, lentils, nuts and seeds.

Vitamin K

Useful in protecting heart and bone health as well as cognitive function. Found in such foods as brie, parsley, spinach, grapes and eggs.

Selenium

Renowned as being anti-cancer. It is good for thyroid health, protecting the heart and brain. Found in Brazil nuts, sunflower seeds, chicken, eggs and sardines.

Vitamin D

Useful in immune function, heart disease and cancer protection. It is also renowned for protecting against Rickets, diabetes and cognitive decline. It’s natural source is from sunlight and oily fish.

Omega-3 fatty acids

An anti-inflammatory that helps protect against heart disease, Alzheimer’s, and Parkinson’s. It is found in oily fish primarily.

Magnesium

Protects the nervous system and energy levels, as well as being useful in protecting against heart disease and stroke. Particularly found in fruit, veg, whole grains, nuts and seeds.

Choline

Helps to protect brain health. Found in liver, peanuts, red meat, poultry, fish, pasta, noodles and rice.

Taurine

An amino acid that helps as a heart regulator, and to help protect against cognitive decline, diabetes and mitochondrial diseases. Found in seafood, seaweed, eggs and the dark meat of poultry.

Ergothioneine

An amino acid that helps with heart and brain health, as well as protecting the eyes. In the diet found in mushrooms, meat, poultry and red kidney beans.

Pyrroloquinoline Quinone

Useful in helping to protect the body from diabetes, cognitive decline and general inflammation. Found in fruit and vegetables.

Queuine

Useful in helping to protect against: MS, schizophrenia, ADHD, autism and bipolar. Found in tomatoes, wheat, coconut water and dairy.

Carotenoids

Antioxidants produced by plants. Helps protect against blindness, cognitive decline, heart disease, various cancers, high blood pressure, hearing loss, inflammation and immune system damage. It is found in fruit and vegetables.

Hear from my clients

“I consider I am so fortunate to have found Nick Dale on the internet. Nick is the most wonderful Naturopath who is very experienced in his field of Alternative medicines. He is kind and gentle in his manner and takes great patient care . He is very professional and is qualified in his field and I have no doubts in recommending him to others.”
– Mary

Click here for more

2 01, 2023

Give Yourself a New Year Health Boost for 2023

2023-01-02T15:39:43+00:00By Nick Dale|Ailments, Foods, Nutrition|

Step Up Your Health For the New Year

Start with just one resolution & feel the change

Happy new year! New year is a good time to step back and see how your health is and how you are feeling in yourself. Ask yourself these questions:

1) How do you feel when you wake up in the morning?

2) Do you want to feel healthier and have more energy?

3) Are there specific issues with your health you want to correct?

There are so many things you can do improve your health, from simple lifestyle steps to more complex. I have listed a range of things below, each of which can make a real and sometimes dramatic change to how a person can feel. See if there is anything on the list you are not doing and pick one to focus on. If there are specific things you would like to deal with then please contact me and I’m very happy to help you with that.

1) Exercise and fresh air. The importance of this really can’t be overstated. What’s more, it can really revialize and help you to feel fresh and energized.

2) Eating predominately fresh and unprocessed foods. For example, cooking from scratch and limiting packaged foods.

3) Avoiding refined sugar, heavy carbohydrate-based meals, and food intolerances.

4) Drinking plenty of pure water.

5) Adding vegetable juices to your daily routine.

6) Taking a good quality daily multivitamin/mineral supplement.

7) Taking specific remedies to correct underlying causes of existing health conditions.

8) Intermittent fasting, such as only eating during a 6 to 8 hour window per day, which you can also describe as fasting for 18 or 16 hours per day. Get in touch before fasting, as you will have your own individual requirement for, depending on your health status and age for example.

Wishing you the very best for 2023.

28 11, 2022

Is mold affecting my health?

2024-02-08T12:31:40+00:00By Nick Dale|Ailments, Foods, Nutrition|

Health problems caused by mold range from chronic sinus & immunity problems, to digestive and mental health issues.

While it’s widespread and often missed, functional health tests can pin point if this is a problem for you.

Portrait shot of an attractive, successful and happy middle aged

Two thirds of the UK population have been exposed to mold

Recent research has revealed that nearly two thirds of people in the UK have claimed to have encountered mold at least once in their home.

I’m seeing more and more people with mold or fungal overgrowth in their body. I would go so far as to say, mold toxicity is one of the most underappreciated causes of sensitivity and toxicity in the body.

Mycotoxins are the real problem

Mycotixins, which are small toxic particules produced by mold, are potentially problematic for our health. What’s more, they are very hard to get rid of, even when the mold has been cleaned away. Unfortunately, it’s not as simple as spraying and wiping the mold. Mycotoxins can be inhaled, eaten, touched, or even made by molds in the gut or sinuses that have colonized a body after past exposure. Mycotoxins are released into the air and wiping the mold doesn’t automatically get rid of them. This is a job that I would recommend a carefully selected professional deals with, in order to prevent spreading the mycotoxins and to eliminate the mold.

Does mold affect everyone in the same way?

Many people can tolerate some degree of mold with no problem. In fact, it’s not uncommon to find in a family of four for example just one or two people affected by mold living in the same house. This can sometimes be explained by a common gene mutation found in 25% of the population that reduces a persons natural ability to detox mycotoxins efficiently. As a result mycotoxins can continue to accumulate and build up over time in the body. In general, also, things like stress, general health status, immunity and other factors can impact your body’s ability to handle things like mycotoxins as well as other allergens.

We have known for a long time the importance of bacterial balance in the body. 70% of our immune system comes from in and around our gut and the good bacteria that should proliferate there. An imbalance with this bacteria, as well as over growth of bad bacterias and mold, can contribute to a wide range of health problems.

Typical symptoms associated with Mold Toxicity

I might suspect mold if people come to see me with a wide range of problems from multiple food allergies and digestive problems to OCD and chronic fatigue.

Mold also can exacerbate and impact other conditions, such as Lyme Disease.

For some they can have quite high levels of mold in their body without experiencing many problems initially. In such cases, if they later go on to encounter something like a serious infection or virus, it can make it much harder to clear that up. From there, health problems and inflammation can cascade at that point.

Here is a list of things that can be associated with mold and mycotoxins. If you find you are experiencing several of these it could be related:

Fatigue and weakness
Aches and stiffness
Muscle cramps and joint pain
Headaches and migraines, especially ice pick pain
Sinus problems
Light sensitivity
Red or tearing eyes
Blurred Vision, visual distrubances or white snow
Cough / shortness of breath
Abdominal pain
Diarrhoea
SIBO
Memory problems, confusion, disorientation, focus and concentration Issues
Slow learning
Skin Sensitivity
Mood Swings, OCD, anxiety, depression, rages
Tics and spasms
Appetite swings
Sweats (especially night sweats)
Temperature regulation or dysregulation problems
Excessive thirst
Increased urination and interstitial cystitis
Numbness, tingling and electric shock type symptoms
Vertigo
Hormonal imbalance
Metallic taste
Tremors

What can you do if you think mold might be affecting you?

Come and see me and we can discuss your symptoms and the likelihood that mold is a factor.

The process will usually be along these lines:

Step 1:
Evaluate your environment – home, work, school, car for mold. If it’s not immediately obvious, a relatively cheap way to do this is with a mold inspection and ERMI test, which we can discuss.

Step 2: Urine Mycotoxin Test
I can arrange a Mycotoxin urine test for you to see if you have a build up of mycotoxins in your body, and which particular strains you have. This is useful as we can then match treatments accordingly. Before doing this test it’s advisable to take a sauna or do some physical exercise that makes you sweat, or to take a hot bath 30 minutes before collection of urine.

Step 3:
I recommend specific binders, which help to soak up and carry out the type of mycotoxins detected in your test. I will also make sure that your detox pathways are open and running optimally.

Step 4:
When the binders are up and running and your body is better protected from the sudden release of toxins that can happen when killing mold with anti-fungals, we very slowly and gently add an antifungal component to the program.

MOLD TOXICITY IS NOT NEW

As far back as the Old Testament in Levictus 14, there is a warning that if a man’s house is contaminated with plagues, mold and leprosy “he shall have the inside of the house scraped all around and the plaster that they scrape off they shall pour out in an unclean place outside the city.”

In the 1970s and 80s the US Defence Department grew concerned about the possibility of mycotoxins being used for biological warfare and they did useful research on how to bind and eliminate them from the body.

A WORD OF CAUTION ABOUT CLEANING MOLD

The trouble is that simply cleaning mold with a spray and wipe is not going to address the tiny mycotoxins that are released into the air by mold – these mycotoxins are the potential cause of health issues in relation to mold. So, while you may have removed the obvious mold from the windowsill or wiped it off the bathroom grout, the invisible problem of mycotoxins remains, and unless you physically remove the piece of wood for example that the mold was growing on and two foot either side (while containing the area) a problem remains. Thorough cleaning is also required and further steps. Another problem with mold is that it often hides, for example under a lino floor, behind or at the back of a cupboard or anything that is pressed up to the wall, in carpets, or even in wall cavities. Sometimes there’s a distinctive musty smell, sometimes not.

25 11, 2022

Strong Gut Health, Strong Immune System

2022-11-25T14:27:21+00:00By Nick Dale|Ailments, Foods, Nutrition|

You are in the right place for questions about your gut health

Many people are looking for answers about their gut health, from IBS, food allergies, gall bladder pain and consitpation to stomach upset, and unexplained pains and sensations.

Beautiful woman buying kale at a farmers market

HEALTHY GUT HEALTHY IMMUNE SYSTEM

70% of our immune system is tied up with the gut bacteria. Bowel health is something I talk about a lot because it’s such a frequent underlying cause or contributing factor behind so many health problems that it can’t be over emphasised. For example, headaches, food intolerances such as dairy, skin problems, recurrent urinary tract or sinus infections, and more are often related, even though it might not seem that way.

I’ve put together a questionnaire below. It’s worth noting that anybody can have some of these occassionally, such as a headache or upset tummy, but when symptoms become troublesome or chronic, and where you notice two or more, it is a good idea to investigate and address your gut health.

Do you experience constipation often?
Do you experience diarrhoea otten?
Do you have IBS (swings between constipation and loose bowels)?
Do you experience more than usual or uncomfortable burping?
Do you have excessive wind?
Do you experience bloating?
Have you taken antibiotics before?
Have you had food poisoning before?
Have you had a bowel infection before, such as C. Diff?
Do you have skin problems, such as Acne, Rosacea, Dermatitis, Psoriasis, Eczema?
Do you experience regular headache migraine or sinusitis issues?
Do you have recurrent or chronic UTIs or interstitial cystitis?
Do you have fungal or Candida issues?
Do you have trouble with Bacterial Vaginosis?
Do you experience depression, anxiety, OCD or other mental health issues?
Do you have food intolerances?

Natural medicine is a wonderful way to help rebalance and correct bowel health. There are a wide range of targeted and specific probiotics, as well as antifungals, antibacterials and herbs to sooth and health the gut wall and address things like leaky gut.

Iridology is useful for picking up issues with the digestive tract, and in some cases further testing, such as a stool test, can be benefiial. These tests can either be done in my London practice or Suffolk for Iridology, or functional tests can be carried out at home.

Get in touch with any question and to find out more.

21 11, 2022

Support for Stress & Burnout Recovery

2025-10-23T16:45:02+00:00By Nick Dale|Ailments, Foods, Nutrition|

Supporting Your Recovery from Stress and Burnout

Stress and burnout can take a serious toll—physically, emotionally, and mentally. While we can’t always escape the pressures of life, we can help the body become more resilient to their impact. In my experience, with targeted naturopathic support, recovery can begin gently and often surprisingly quickly.

Chronic Fatigue, Tiredness & Burnout Related Exhaustion

Burnout isn’t just tiredness—it’s a deep depletion of energy, vitality, and emotional reserves. It often follows prolonged stress and can affect sleep, mood, digestion, immunity, and hormonal balance.

Many people describe feeling:

Constantly exhausted, even after rest
Foggy-headed or unable to concentrate
Irritable, anxious, or emotionally flat
Prone to sleep disturbances or waking unrefreshed
More sensitive to stress, pressure, or overwhelm

If left unsupported, burnout may begin to affect other systems—such as digestion, immunity, and hormonal balance—creating a ripple effect of symptoms that can feel hard to explain or manage.

My goal is to help identify the areas most affected and gently support the body’s ability to recover. This includes looking at adrenal health, nervous system function, and the deeper nutritional and emotional patterns that may be contributing.

Understanding Stress & Its Impact

Stress and pressure isn’t new—but the way it accumulates can be deeply personal. It may come from work, finances, parenting, caring roles, relationships, trauma, or loss. Often, it’s not just one thing—it’s the relentless layering of pressure, responsibility, and emotional strain.

What I’ve noticed in practice is how incredibly well people manage to carry on, even under extreme pressure. But when we override the body’s warning signals—fatigue, irritability, poor sleep, digestive changes—it can take a serious toll.

Stress affects the nervous system, hormones, digestion, and emotional resilience. Left unchecked, it can lead to burnout, anxiety, and a sense of emotional flatness. That’s why gentle, targeted support is so important—not just to recover, but to rebuild tolerance and resilience.

The Quick-Fix Trap

When stress and burnout take hold, it’s easy to reach for quick fixes—coffee, energy drinks, sugar, alcohol, or anything that helps you push through the day. These stimulants may offer short-term relief, but they often come at a cost.

Over time, they can:

Disrupt sleep and digestion
Deplete key nutrients
Put pressure on the liver and nervous system
Create a cycle of fatigue and dependence

Add to this the reality that cooking healthy meals or making nourishing choices can feel impossible when you’re already exhausted. It’s no wonder many people find themselves stuck in a spiral—more fatigue, more stimulants, more stress.

My role is to help gently interrupt that cycle. Through personalised support, we can begin to restore energy, calm the nervous system, and rebuild the body’s resilience—without relying on quick fixes.

Naturopathy & Burnout

Burnout affects multiple systems—especially the nervous system, adrenal glands, and digestion. My role is to help identify which areas are most depleted and gently support their recovery.

Here are some of the patterns I often explore:

Nervous System Depletion
When the nervous system lacks the nutrients it needs to function well, it can begin to draw energy from other systems—like digestion and hormones. This may contribute to symptoms such as anxiety, irritability, poor sleep, and low mood.

Adrenal Stress
The adrenal glands produce cortisol, your body’s stress hormone. In times of prolonged stress, cortisol levels may become imbalanced—affecting sleep, weight, mood, and hormonal health. Supporting adrenal resilience is often a key part of recovery.

Digestive & Hormonal Disruption
Stress and poor diet can lead to sluggish digestion and liver strain. This may affect bile flow, which in turn can influence thyroid function, energy levels, and weight balance. Supporting digestive health is often an important step in restoring vitality.

What to Expect from a Consultation

Every consultation is tailored to your symptoms, stress history, and constitution. We’ll explore how stress has affected your energy, digestion, sleep, and emotional wellbeing—and create a personalised support plan using herbs, nutrition, homeopathy, and lifestyle guidance.

🔎 Book a Free Discovery Call to find out how I can help

This information is for general guidance only and does not replace medical advice. Naturopathic support is tailored to each person’s unique needs and is not a substitute for medical diagnosis or treatment. Individual results vary.

26 02, 2021

Post-Viral Fatigue & Long COVID Support

2025-10-23T16:47:59+00:00By Nick Dale|Ailments, Foods, Nutrition|

What Can Be Done About Post Viral Fatigue?

Post-viral illness is nothing new, although Long Covid has shone the light on it in recent times. It’s actually very common and something that clients have regularly come to see me with over the last 25 years.

The main symptoms I see include, tiredness, weakness, brain fog, heart palpitations, mental health issues, dizziness, gut issues, body aches and pains, and sometimes sinus or breathing issues. There is a long history of natural medicine being used for post-viral illness.

Why Are Some People More Vulnerable Than Others?

Have you ever wondered why some people bounce back quickly after a virus, while others are left struggling for months?

It’s not just about the virus—it’s about the terrain it lands in.

I often use the analogy of two people standing in a spring field. One gets hayfever, the other doesn’t. Same pollen, same breeze—but different internal landscapes. What’s going on inside, even before you reach the field, makes all the difference.

In the same way, post-viral symptoms often reflect what was already happening beneath the surface. Stress, nutrient depletion, past infections, or chronic inflammation can all shape how well the body copes—and how long recovery takes.

Inflammation: The Internal Storm

For some, COVID-19 or other viruses acts like a spark in an already inflamed system—whipping up an internal storm that’s hard to calm.

If your body was already dealing with stress, poor diet, chronic health issues, or medication overuse, recovery becomes more difficult. Inflammation can make you feel deeply unwell and is known to underlie many chronic conditions—from diabetes and dementia to autoimmune issues.

Reducing inflammation with a low sugar, low carbohydrate diet is a good first step. Natural medicines may also help calm the system and support recovery.

Genetic Vulnerabilities

Genetic predispositions can affect how well the body handles inflammation and oxidative stress.

For example, around 60% of people carry the MTHFR gene variant, which affects folic acid metabolism and glutathione production. Glutathione is vital for protecting the body from oxidative stress.

Supporting this pathway—through diet, specific B vitamins, or supplements like NAC—can make a meaningful difference.

Other genes, like IFNG, may also play a role. Tailored nutrient support can help reduce inflammation and support recovery

Gut Health & Immune Resilience

Around 70% of your immune system lives in the gut.

If this system is compromised—through stress, poor diet, past infections, or medication overuse—your ability to recover from a virus can be affected.

Gut symptoms are common in Long COVID and other post viral conditions. Damage to the gut lining can lead to leaky gut, nutrient malabsorption, and heightened immune reactivity. Histamine overload and Mast Cell Activation may also play a role, leaving the body on high alert.

In clinic, I use iridology to assess gut integrity and inflammation. For some, stool testing can offer deeper insights. Supporting gut health with probiotics, fermented foods, natural antivirals, and gut-healing remedies is often a key part of recovery.

Age: A Factor, Not a Rule

Statistically, Long COVID affects:

Around 10% of 18–49 year olds
Around 22% of over-70s

But in practice, I see many people in their 20s and 30s struggling with post-viral fatigue. So while age plays a role in how the body responds to infection, it’s not the whole story.

What matters more is the internal terrain—nutrient status, immune resilience, past infections, and how well the body was functioning before the virus arrived. Age may influence severity, but recovery depends on much more than a number

🔎 Book a Free Discovery Call to find out how I can help

29 09, 2020

Weight Loss Secrets

2025-10-23T18:00:43+00:00By Nick Dale|Ailments, Foods, Nutrition|

How to Successfully Lose Weight

So many people come to see me with the problem of not being able to lose weight despite hard work, going to the gym, and following a diet

weight loss naturopath

Frustration is the result. But, there are a number of key body functions that need to be working well for weight loss to occur. If they are out of balance or not operating well your efforts will be poorly rewarded. Understanding this can make a massive difference to losing weight, but unfortunately, it’s not something mentioned by Doctors and weight loss organizations very often.

🔍 Key Areas to Focus On for Successful Weight Loss

Why Balance Matters More Than Willpower

1️⃣ Bile & Liver Function

Bile helps break down fats, supports detox, and keeps digestion moving. If bile production is low—or the gall bladder is sluggish—weight loss becomes harder. I often find gall bladder issues behind stubborn weight, along with links to thyroid, hormones, and constipation.

2️⃣ “Eating Fat Makes You Fat” Is a Myth

Healthy fats like flaxseed, olive oil, coconut oil, grass-fed butter, avocado, and eggs help your body produce anti-inflammatory hormones and support metabolism. A faster metabolism means your body burns fuel more efficiently—and reduced inflammation makes weight loss easier.

3️⃣ Hormonal Imbalance

Excess estrogen can lead to fluid retention and gall bladder strain. This puts pressure on the liver and thyroid, both of which are key players in weight regulation.

4️⃣ Fluid Retention

Many people carry 3–4kg of excess fluid. Hormonal shifts, mineral imbalances, and lymphatic congestion all contribute. Natural support like celery seed, juniper, and targeted minerals can help gently release this.

5️⃣ Thyroid Function

An underactive thyroid slows metabolism and makes weight harder to shift. While autoimmune factors are often involved, thyroid health is also influenced by hormones, liver, and gall bladder function.

6️⃣ Adrenal Exhaustion

When the adrenals are depleted, progesterone drops and estrogen can dominate—adding strain to the liver, gall bladder, and thyroid. Fatigue is often part of the picture too.

7️⃣ Blood Sugar Balance

Erratic blood sugar leads to insulin spikes, which convert carbs into fat—often stored around the waist, liver, and arteries.

A low-carb, low-sugar diet reduces stress on the liver and stabilises blood sugar.
If you do eat carbs, having them at dinner (rather than breakfast or lunch) may be less disruptive.
Gluten, found in many high-carb foods, can also impact thyroid function.

Intermittent fasting: Eating within a short window (e.g. 4–8pm)—can reduce insulin production and fat storage. If you’d like guidance on this, I’m happy to help.

8️⃣ Exercise

Exercise helps hormonal balance and of course burns up energy. But remember, if one has a banana and a muffin for breakfast you will need to run about 10 kilometres to burn it up. That’s a lot. Exercise helps with weight loss, but too much emphasis is put on calories and exercise, and not enough on having your body working in balance, unhindered, paving the way for easier weight loss.

Summary

You can probably see a picture starting to form here, whereby different parts of your body need to be in balance in order to achieve effective weight loss. Just trying to target one of these areas alone will have minimal results.

If you want to lose weight, look at all of the above in its entirety. However, the most important single factor is having low carbohydrates, as this will mean that less insulin is produced in your body and less inflammation – allowing your body as a whole to operate more effectively.

Having good energy levels will help achieve a good metabolic rate. As you can see there is a strong digestion and hormonal link too.

Find out more about how Naturopathy can help with weight loss here.

🔎 Book a Free Discovery Call to find out how I can help

24 05, 2019

FODMAP Diet Plan

2019-05-24T13:52:42+00:00By Nick Dale|Ailments, Foods, Nutrition|

The FODMAP diet plan & IBS

Not only is the FODMAP diet useful in helping IBS, it can also be beneficial for a range of other health complaints too. There are other specific diets, such as Ketogenic and Paleo that are also well known for helping with digestive complaints and general good health. Finding which suits you best is key.

FODMAP is an acronym for a group of mostly sugars that become fermented and are not well digested. FODMAP stands for fermentable oligosaccharides, disaccharides, monosaccharides, and polyols. These include sugars found in fructose, lactose, fructans, galactans and polyols.

IRRITABLE BOWEL SYNDROME (IBS)

The FODMAP diet was created in Australia and was discovered to help IBS symptoms. What’s more, a very high carbohydrate diet was shown to be strongly associated with IBS (irritable bowel syndrome) and other digestive issues.

In my time as a Naturopath and Nutritionist, I’ve learnt that IBS symptoms, such as bloating, digestive cramps, swings from constipation to loose bowels, diarrhea and wind are often things people just put up with. While the symptoms may not be too troublesome, over months and years IBS can contribute to a more serious deterioration of the bowel, leaky gut and coeliacs disease. In fact, Leaky gut is common for those with IBS. These conditions have a knock on effect contributing to such a long list of illnesses, from migraines and headaches, to skin problems and inflammation in the body.

GLUTEN FREE

Gluten is found in wheat, rye, spelt, and sometimes oats. These are the first foods to eliminate with IBS and bowel problems.

Gluten is found more in our food today than it used to be because of genetic engineering, which renders the gluten content in wheat to be much higher than previously. This is one of the reasons why our grandparents didn’t seem to have such a problem with gluten. Compounding this issue, processing and cooking methods are very different today.

Our grandparents also ate a lot less sugar, in all its forms. Today supermarket shelves are full of foods not only packed with sucrose but also fructose. Fructose is a lot more absorbable than cane sugar, so it hits our blood sugar balancing systems much harder, puts pressure on the liver and creates more inflammation in the body.

Sugar generally is very pro-inflammatory and creates unwanted acidity in our blood, which is why it is a major food that promotes disease and illness in our bodies.

There’s no doubt that many people with IBS who avoid gluten and most grains feel better. This is in part because of the inflammation it can create in the gut and body, such as with eczema and psoriasis. It is also found in high carbohydrate (high sugar) foods, such as bread, pastries and pasta.

During the FODMAP studies by Monash University, the participants significantly improved when they avoided gluten and whey (cow’s dairy proteins), and every participant worsened when gluten and whey proteins were introduced.

HOW DOES FODMAP COMPARE WITH THE PALEO AND KETOGENIC DIETS?

It’s interesting to note, such as the Paleo diet, and in particular the Ketogenic diet play important roles in reducing inflammation in the body. This inflammation contributes to skin conditions, like eczema, acne, psoriasis and other complaints, such as migraines and headaches, inflammatory bowel disease and IBS.

The Paleo diet is low in grains and dairy. This compares with the Ketogenic diet, which is low in grains, but not restrictive of dairy. The Ketogenic diet recommends healthy fats, such as butter and coconut oil. This is so we get our energy from ‘clean fuel’ rather than dirty, damaging foods, which come from high carbohydrate foods, such as bread and pasta, and in particular sugar and fructose.

The FODMAP, Paleo and Ketogenic diets all have in common a low level of fermentable sugars, which is in fact what FODMAP stands for. These sugars can create an unhealthy balance of bad to good bacteria in the body. The microbiom (or microorganisms in the body) that are essential for a good immune system and optimal health, can be thrown out of balance. If there is an environment that supports bad bacteria to thrive, when high sugars are present particularly in the gut, SIBO, thrush and candida overgrowth can thrive, contributing to more ill health.

HIGH FODMAP FOODS (TO AVOID)

Vegetables: artichokes, asparagus, cauliflower, garlic, peas, leeks, mushrooms, onions, sugar snap peas.

Fruits: apples, cherries, dried fruit, mango, nectarines, peaches, pears, plums, watermelon.

Dairy and whey products: cow’s milk, custard, evaporated milk, ice cream, yogurt, condensed milk.

Protein sources: legumes, pulses, some meats.

Breads and cereals: wheat, rye, barley, biscuits and snack products.

Sugars, sweetners and candy: high fructose corn syrup, honey, sugar free candy.

Nuts: cashews and pistachios.

Corn is gluten free, but is also a high carbohydrate food that can contribute to a lot of digestive complaints, so I recommend keeping clear of it.

FODMAP FRIENDLY FOODS

There are low FODMAP food alternatives. However, simply by avoiding the high FODMAP foods listed above, you are doing a great job.

You can include grains such as quinoa, rice, and gluten free breads, which are fine. However, it’s worth noting, that in some cases I take people off gluten free breads and they can feel better. So in this it’s worth trying to see how you feel.

WHICH DIET IS BEST FOR YOU?

There has been a lot of hype around the FODMAP diet, and there are some really valid benefits to it. The main one that I believe stands out is avoiding gluten. It’s interesting that the Paleo and Ketogenic diets, also eliminate gluten. Keeping sugars low is also of great benefit to most people.

My word of caution in relation to the FODMAP diet is that getting sufficient healthy fats in our diets today is really important. So my diet of choice tends to be the Ketogenic diet, which encourages plenty of healthy fats, including dairy fats of a certain type.

If you are tackling IBS or wanting to follow a healthier diet, get in touch and we can talk through the best diet for you. I am a big believer in tailoring diets to specific needs. We can learn a lot from the FODMAP diet, but each of these diets I’ve mentioned have positives and negatives, and I would like to help you find the right diet for you. For pregnant women, or those with certain health issues, dietary changes should be done carefully and with guidance, so please get in touch before making any changes.

2 04, 2019

Leaky Gut – How To Fix It & Why

2019-04-02T10:44:13+00:00By Nick Dale|Ailments, Foods, Nutrition, Vitamins|

Leaky Gut: How To Fix It & Why It’s a Top Priority

Leaky gut is a root cause for many health conditions. What’s more, it is often silent with no obvious symptoms.

“I tried a few different natural doctors to help me with my chronic UTIs and repetitive sinus infections, but it was only when I met Nick here in the UK that I really turned a corner and got change. He tested me and picked up leaky gut – he actually said the leaky gut was positioned next to my bladder, which was very precise. So we worked on leaky gut and also addressing my body as a whole, and quite quickly things started to change. I’m very grateful for all his help.” – Jo

Migraines, sinusitis, food intolerances, auto-immune problems, UTIs, anxiety, depression?

A good place to look is the gut. Leaky gut, also known as increased intestinal permeability has been linked to many health problems. What’s more, it’s common here in the UK. Thankfully you can fix it by learning how to heal, and start to resolve these problems with some simple steps.

What is Leaky Gut Syndrome?

Reabsorption of toxins

Your digestive system has a vital function within your body. It is the barrier that keeps nutrients in and toxins/pathogens out. Keeping the gut lining healthy is important, and this is where healthy gut bacteria play their role.

If the gut microbe is unhealthy, leaky gut can start to develop. What this really means is that toxins can leak back through the lining of the gut and into the bloodstream.

How does Leaky Gut come about?

Disruption of gut flora

There are about 100 trillion bacteria (good and bad) in our gut, which affect our entire body, from how we feel mentally and emotionally, to metabolism and sleep quality. They can be knocked out of kilter with poor diet, antibiotics, exposure to mycotoxins, stress and more.

When this happens, you can start to feel really quite unwell, with a whole host of symptoms from migraines, fibromyalgia, chronic fatigue, autoimmune disease, and even more serious issues.

How can you tell if you have ‘Leaky Gut?’

Signs and symptoms of Leaky Gut

Leaky gut presents itself in many ways, but common symptoms include:

Leaky gut has also been linked with coeliac disease, multiple sclerosis and even autism, among other conditions.

Tests for Leaky Gut

Quick, uninvasive testing

Iridology is a test I carry out at my practice in London or Suffolk, and this is an excellent way of detecting leaky gut and for finding out which parts of the body it could be affecting. Other functional tests can also be used to find out specific underlying causes of leaky gut, such as a mycotoxin urine test.

How to fix Leaky Gut

Repairing Leaky Gut with natural medicine

There is a lot you can do with diet to support your gut lining, and your gut health Naturopath can guide you through this.

Diet is by far the most important factor in making your gut work. By keeping your gut microbiota in healthy balance, you can boost your immune system, support your digestion, remove environmental toxins from your body, and prevent leaky gut.

1) Include anti-inflammatory foods that are nutrient dense

To help get a handle on chronic inflammation, dietary changes can make a big difference.

This includes eliminating or greatly reducing added-sugar and alcohol from your diet. Candida and yeast thrive on sugar, and yeast overgrowth is one of the things that causes problems with the gut lining.
Stick with a varied diet of whole and unprocessed foods. This will bring a diversity of good bacteria into your gut to support the lining and gut integrity. It is worth noting that gut bacteria are related to the bacteria found in the soil – so my recommendation is to shop at your local market if you can, rather than your supermarket, so that foods are fresher and more in their natural state.
There are some foods that contribute to leaky gut. Wheat and gluten – which includes breads, pizza, pastries, pasta, some cereals, crackers, couscous, and gluten products, from cakes and muffins to biscuits and cookies. Following a gluten free diet is more manageable these days than in was previously, with many substitutes available. Processed meats – from deli meats to bacon and sausages. Junk food – from crisps, sugary cereals and confectionery, etc. Pasteurized dairy – including milk, cheese, cream, ice cream. Refined oils – all refined oils, often vegetable oils, including canola, sunflower and rapeseed. Artificial sweeteners: Aspartame, sucralose and saccharin – try stevia as a replacement. Drinks – avoid alcohol, fizzy drinks and other sugary drinks.
Include prebiotic foods that encourage good bacteria in the gut: examples are sweet potato, carrots, asparagus.
Include probiotic foods: these include sauerkraut, yogurt, kefir, pickles. In fact fermented food like raw sauerkraut can often be a better source of probiotics than supplements found in health food stores.
Find out if you have a food allergy or allergies. This can be done with Kinesiology testing or other forms of testing. Then I recommend keeping away from these foods as they will contribute to irritation in the gut.
Bone broth is a a great way to get vital amino acids which help with tissue repair and gut healing and healthy digestion.

2) Supplement to support the gut

Prebiotics: Prebiotics feed intestinal bacteria that produce short-chain fatty acids, which are important for the mucosal cells that create a healthy gut lining.
Probiotics: If you don’t want to add fermented food to your daily diet, you can supplement with a good quality probiotic from your local health food store.
Digestive enzymes: These are often compromised when leaky gut is present. Things like grains and legumes can be problematic and you can try avoiding these and at the same time add a good quality digestive supplement to your diet can help improve digestion and the absorption of nutrients and vitamins.
L-glutamine: An anti-inflammatory amino acid that is a priority when fixing and health leaky gut. It helps to cover cell walls and eliminate unwanted pests.

3) Tackle stress levels

The body works in mysterious ways sometimes, and you might be surprised to hear that studies have shown that stress affects the gut-brain axis, the pathway between your brain and your gut.

4) Too much sugar and a history of medications

Clearing out of your body a history of too much sugar or medications, such as antibiotics, contraceptive pill, anti-inflammatories is important too. This is because these drugs can continue to cause damage in the cells of your digestive system, despite you having stopped them. Homeopathy is excellent at clearing out the damage that such things as antibiotics and sugar can cause.

Taking care of your gut is a great way to feeling better in so many ways, from vitality and energy, depression and anxiety to pain and memory problems.

Get in touch if you would like to get tested, or have any questions.

18 03, 2019

Herbal Teas & Their Surprising Health Benefits

2019-03-18T16:17:38+00:00By Nick Dale|Ailments, Foods, Nutrition, Vitamins|

Most of us drink tea or coffee at some point in the day

What if I told you that adding herbal teas into your daily routine is one of those simple things you can easily do from home that can help with how you feel?

I’m not talking about fruit teas that you find on the supermarket shelves, rather herbal teas. Many supermarkets stock these today, and health food stores certainly do. What’s more you can grow herbs in pots in the kitchen or outside.

I grow lots of kitchen herbs in our garden and pick an array of herbs, especially in the spring and summer, and simply allow them to steep in boiled water for 15 minutes before drinking. This makes a lovely drink and is a powerful way to consume micronutrients, vitamins and minerals and enjoy the medicinal, alkalizing and restorative properties at the same time.

If you are pregnant or on medication, please use caution and get advice before drinking herbal teas – my advice is generally to steer clear of all herbal teas during pregnancy, unless specifically advised otherwise.

Traditional Uses of Herbal Teas

If you are pregnant, please take caution and get advice before drinking herbal teas – my advice is generally to steer clear of herbal teas during pregnancy.

Chamomile: Buds
Relaxing and calming tea, often drunk before bed or for calming nerves and anxiety and for an upset tummy.

Nettles: Leaf
Often used to aid detoxification, as well as high content in things like iron, chlorophyll and minerals and vitamins. It’s reputation as a seasonal allergy remedy has been around for many years.

Peppermint: Leaves
Digestive tonic for bloating, gas and upset tummies.

Rosemary: Leaves
Powerful antioxidant often used to help with memory and concentration, increase circulation and soothe aching muscles.

Thyme: Leaves
Often used as a natural cough remedy, it is also renowned for blocking the growth of organisms, including certain types of harmful bacteria and viruses.

Oregano: Leaves
Antibacterial, anti-fungal, anti-inflammatory – and research suggests it exhibits anticancer activity.

Mint: Leaves
Traditionally used as a digestive tonic and calming tea.

Passionflower: Leaves
For its relaxing and soporific properties – a perfect bedtime tea.

Rose Hips: Buds once the bloom has expired
Vitamin C, D, E and K, and commonly used to boost the immune system, improve digestion and as a general detoxing and nervous system tonic.

Lemon Balm: Leaves
As a calming and sedative tea, which has often been used for anxiety, irritability, stress and insomnia, as well as a nervous stomach.

Echinacea: Buds
This tea has a great history for its affinity with the immune system.

Milk Thistle: Buds
A long history in relation to its usage for detoxification.

Catnip: Leaves
A calming herb.

Raspberry: Leaf
As a tonic for the female reproductive system. This should be avoided by pregnant women.

Lavender: Buds
Calming tea

Red Clover: Buds
Renowned for detoxification and purifying properties.

Dandelion: Root
Weeds found in many people’s garden’s, have a history of being used as a blood liver and gallbladder tonic.

Dandelion: Leaf
Rich in iron, zinc, potassium, manganese and more – has a long history for use as a diuretic, water retention, high blood pressure and nourishment for the kidneys.

Lemongrass: Stalk
For digestion and calming properties.

Ginger: Root
Digestive tonic, morning sickness, colds and flus. Ginger tea should be avoided if you are on blood thinners.

If you have any questions or would like further assistance with your health please get in touch.