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.

13 03, 2019

What’s Your Skin Telling You?

2019-03-13T18:50:14+00:00By Nick Dale|Ailments, Foods, Nutrition, Vitamins|

Our skin is a reflection of our inner health, and a much larger pattern of susceptibility and disease tendency

It is the largest organ in the body, and a very important indicator of what’s going on inside. Having great looking skin is what most of us focus on, but in reality, if something’s not right with your skin it’s worth digging deeper and sorting it out.

The body is an amazing machine, and tries to express imbalance, intolerance and inflammation in the most superficial and the least invasive way. So, eczema for example, is often viewed by Naturopath’s as a safety valve – nature’s way of releasing problems within the body through the skin. By eliminating through the skin, it means that the issue doesn’t show up within deeper tissues and organs, causing more difficult problems, which can happen quickly or many years later.

Suppressing eczema or acne with topical and oral medications, is definitely not within the realms of Naturopathy. The idea is to rebalance, alleviate, detox and treat the underlying cause to help pave the way for a healthier future and glowing skin.

Common causes underlying skin problems

Problems ranging from eczema, psoriasis, oily skin, acne, dry flaky skin, excessive sweating, cracked heals and hard skin to thin skin, itchiness, acne rosacea, cysts, dark circles under eyes and easy bruising, can all be addressed by looking at underlying causes.

Causes can include:

Poor digestive function, such as gut inflammation and poor nutritional uptake.
Lack of essential fatty acids, vitamins A, C and Zinc
Irregularity of adrenal glands
Deficiency of blood or body fluids
Food sensitivities and intolerances
Toxic congestion in the body
Not enough healthy fats in the diet
Hormone imbalance
Lack of vitamin D

If you are frustrated with a nagging or irritating skin condition then it might be time to think about addressing some of the common underlying causes.

7 03, 2019

What’s the Buzz About Cellular Health?

2019-03-07T22:18:31+00:00By Nick Dale|Ailments, Nutrition|

The reason that cellular health is so vitally important is because disease of every kind only sets in when cells become damaged, toxic, inflamed and altered from their healthy natural form.

There are 37 trillion cells in an adult body. Each individual cell needs to eliminate waste and utilize nutritional supplies, just as the body in its entirety does.

Each cell needs to clear waste and toxins and have delivered to it daily clean nutrients and oxygen.

Approximately every seven years your body will have replaced existing cells with a completely new set. Some parts of the body, such as the skin and mucous membranes do this much more frequently. This is why taking continual care of our body, its nutrition, and how it eliminates waste, is important not only to prevent disease but also for your longevity.

Why Are Mitochondria So Important?

Every cell in the body has mitochondria, which are the energy producing, power houses of your cells. They take oxygen and nutrients and convert them into energy. Keeping these mitochondria healthy is key for both energy and to protect against disease.

Key Steps to Optimize Cell Health

Hydration
Having clean water to hydrate the cells of your body is essential. Dehydration will affect a cell’s ability to clear waste and absorb nutrients.
Efficient Fat Burning
We want to generate our fuel from good fats, rather than sugar (such as excess carbs and fructose.) Unnatural foods, sugars, and excess Omega 6 fats (eg vegetable oils, Canola, Rape seed oils) also cause a lot of cellular damage.
Avoid Contact With Pollutants
Things to avoid or minimize are unnatural cosmetics, smoking, excess electromagnetic interference (eg wifi , radiation and mobile phones) and polluted air.
Ensure Your Body is Eliminating Waste Efficiently
The body eliminates waste via various means, such as the lymphatic system, digestive system, circulation, lungs, liver and kidneys and skin. For efficient elimination, bowels should be opened minimally once per day, skin should be healthy, and exercise taken daily to increase circulation and hoxygenation of the blood.
Supplement with Natural Remedies
Cell mitochondria loves CoEnzyme Q10, as well as antioxidants. Each and every one of us has different requirements and needs. MSM is a mineral that aids a cell’s ability to clear out waste and absorb nutrients.

Each condition and sign of illhealth is very often an indication that the body requires physical assistance in the form of nutrition or rebalancing with natural medicine.

28 02, 2019

Poor Diet ‘Biggest Contributor to Early Deaths Across the World’

2019-02-28T13:22:15+00:00By Nick Dale|Foods, Nutrition|

Being healthy and able to live a full and happy life is more dependent upon prevention and setting up healthy dietary habits than ever before.

It is far better to keep your arteries clear and your heart strong for example, than it is go to through a risky heart operation, suffer a stroke or gradually demise into dementia or Alzheimer’s.

While our emergency rooms are equipped to help with recovery from heart attacks and strokes, in truth the road to recovery after such events is often tough. Far reaching ramifications, affecting work-life, family-life, finances, depression, and more are path of the course.

The research and statistics show that diet plays a big role in prevention.

Diet & Prevention of Serious Disease

Prevention: always the preferred choice.

If you have a history of heart disease or cancer in your family for example, or you simply want to be as healthy as possible for as long as possible, paying attention to your diet and lifestyle is absolutely key.

Somebody asked me just yesterday, what is the single piece of dietary advice for good health that I can give. Here it is:

To eat fresh, seasonal, wholesome, unprocessed food – organic if possible.

The sort of diets our grandparents ate (because of what was available to them), is what I recommend we revert to. We really want to avoid processed foods as much as possible. An example of this is bread. Most bread in our supermarkets has a whole list of additives, which are unnecessary. What is bread after all, other than grains, rising agent, water and a bit of salt? So much of our food these days is available to us in packets, tins, and pre-prepared. So much of these are full of the unhealthy types of fats, and excess sugars. We really miss out by consuming mass-produced, packaged foods.

Sugar

It is estimated that an adult 150 years ago ate about 20 x less sugar than they do today. Sugar is an even bigger problem than simply the amount you consume. Today in our shops, foods include a range of types of sugar, from high fructose corn syrup to sucrose and icing sugar. Cooking at home means you can include healthy options, such as Maple Syrup and honey, and choose recipes that are generally low in sugar.

Omega 3:6 Ratio

It is estimated that modern Western diets typically have ratios of omega-6 to omega-3 in excess of 10 to 1, some as high as 30 to 1. The optimal ratio of omega-6 to omega-3 is estimated to be between 1:1 and 2.3:1, much like our ancestors would have had. The main sources of Omega 3 are fish. The major source of Omega 6 (to be limited) are from vegetable, canola/rapeseed oil, soy bean, and margarine.

Cooking from Scratch

Other benefits of cooking from scratch are not just about what to avoid. Including lots of plant based foods selected from seasonally fresh, local produce, healthy oils (such as coconut oil, avocados, nuts, olive oil, butter, and more), and bone broths is beneficial. You can also choose the quality of dairy products and meats and fish that you may want to cook with – such as organic and grass fed for example.

4 05, 2018

Easy, Delicious, Nutrient-Dense, Lunch Recipe

2018-05-04T13:28:25+00:00By Nick Dale|Ailments, Foods, Nutrition|

Powerhouse Soup Recipe

Make the switch to a healthy lunch

It’s so easy to grab a sandwich or sausage roll at lunch time, especially with our busy lives and eating on the run.

The problem with this is that consuming too many wrong types of sugars and carbs is not good for us, since it adds to inflammation, congestion in the body and can affect weight. What’s more, having such lunches displaces much healthier alternatives.

If you can make a switch to healthy lunches, it’s just another nudge redirecting your health into the future.

For example a soup based on bone broth, which is an excellent way to boost digestion, brain health and immunity, is an ideal lunch. Bone broth is a wonderful remedy in its own right, packed with nutrients, amino acids, collagen and gelatin. Combining the broth with turmeric, chili, vegetables and coconut oil makes a wonderful elixir or tonic for the system. When we prepare a meal, such as this, every ingredient is health-promoting and we are not filling up on empty calories or un-nutritious and potentially damaging foods.

With a little bit of planning we can turn our lunches in a powerhouse of nutrition.

My favourite thing to have for lunch, because I know how nourishing and revitalizing it is, is homemade soup. You can cook a big batch of soup and freeze it into portion sizes, and then just heat it up as you need it.

The basis of a healthy soup is good quality, homemade bone broth or vegetable stock. Click here for how to make bone broth and to find out more information on why it is so important for our health.

POWERHOUSE SOUP RECIPE

Ingredients:

Bone broth
7 carrots roughly chopped (you can use other vegetables, such as pumpkin or butternut squash)
½ cauliflower roughly chopped
2 leeks roughly chopped
1 large onion diced
5 cloves of garlic finely chopped
1 teaspoon of turmeric
2 tablespoons of coconut oil
1 dried birds eye chilli (more to taste)
½ teaspoon ground black pepper
Sea salt to taste

Method:

Melt coconut oil in a large saucepan.
Add garlic, leeks and onion and cook on a medium heat until soft.
Add carrots, cauliflower or any preferred vegetables and stir into the mixture briefly.
Add turmeric and black pepper and stir briefly.
Pour in the broth so that it covers the vegetables well, put the lid on, and turn heat down so that the soup is simmering. Allow to simmer for 20-30 minutes, until the vegetables are soft.
Take off the heat and blend with a blending stick.

The beauty of this recipe, is that you can adjust it as you like, swap and change ingredients, but always using a healthy broth as a base. Cooking from scratch can seem demanding, but once you get into the swing of it, it is fun and so rewarding. What’s more, cooking in large batches means you’ll have plenty of healthy meals stacked up in the freezer.

As always if you have any questions about your health please write to me and I’m very happy to call you back.

4 05, 2018

Bone Broth Health Benefits

2018-05-04T13:05:33+00:00By Nick Dale|Foods, Nutrition, Vitamins|

Bone broth is not only cheap and easy to make, it is a power-house superfood.

Bone broth promotes proper digestion by supporting the healing and sealing of the gut. It also helps to inhibit infections, such as colds and flus; fights inflammation and pain, such as in the joints, and promotes strong healthy hair, nails and bones.

Bone broth is an old-time staple

Traditionally homes would have bones simmering away on the cooker top and it was a way of life. Broth would be used in soups, stews or drunk on it on its own – increasing the density of nutrition and goodness in any meal it was added to. The loss of this tradition is an example of how our diets have changed in recent time. The diets of our ancestors (who experienced much less serious disease) was packed with unprocessed, organic whole foods and bone broth. There are many more bone broth benefits and reasons to reintroduce bone broth as much as possible into our diets.

Leaky gut

Leaky gut is one of the most common things I see in practice. It is in fact an important underlying factor in a wide range of health problems, from allergies and autoimmune disorders to depression, migraines, lymphatic congestion and skin problems. Collagen, which is in bone broth, has a soothing and healing action that promotes the sealing of the gut lining.

The best way to get bone broth is to make it yourself. Using the carcass of a cooked chicken, fish bones, or bones left over from any meal is a perfect way to do it – or you can often find the butchers will have some very cheaply. If you can use bones from organic or grass fed animas this is ideal as it will likely have the most gel. This is something we make in my family most weeks because I know what a cheap and easy way it is to boost what my family get from their meals.

Cooking the stock

Put the bones in a large saucepan or crock pot and cover with water. Add a couple of tablespoons of apple cider vinegar and leave to stand for half an hour before putting it on the heat; this gives the vinegar time to help draw the nutrients out of the bones.
Next roughly chop one or two carrots, an onion, and perhaps some celery or some other suitable vegetables that you may want to use up, such as leeks. You can also add herbs if you have any to hand, such as thyme, bay leaves, oregano. It’s not an exact science!
Bring the broth to the boil, skim off the scum on the surface, lower the heat so it can simmer really gently for 12-24 hours. You can always turn it off an night and resume the simmer in the morning. You can also use a slow cooker if you prefer.
When it’s ready you can strain it, put it in containers and use it make soups, risottos and stews, or drink it. It will keep in the fridge for several days, but will also freeze well.

I love bone broth because, instead of throwing away the remains of your Sunday roast, you can simply boil up the bones with vegetables to create this wonderful superfood.

Enjoy!

16 04, 2018

Repercussions of a Rundown Nervous System

2025-10-23T16:45:32+00:00By Nick Dale|Ailments, Foods, Nutrition|

Understanding the Nervous System’s Role in Fatigue & Resilience

Around 80% of the people I see in clinic show signs of a rundown nervous system

A rundown nervous system one of the most common patterns I identify—often through iridology and consultation.

Why does it matter? Because your nervous system is the body’s communication network—like the wiring in a machine. When it’s depleted, it can behave like a sponge, drawing energy away from other systems and leaving you feeling flat, foggy, or fatigued.

When the nervous system is well-supported, energy and vitality can flow more freely—benefiting digestion, circulation, hormones, and most importantly, how you feel mentally and emotionally.

Signs Your Nervous System May Be Depleted

A rundown nervous system can show up in different ways for different people. Some of the most common signs I see in clinic include:

Persistent fatigue, even after rest
Low mood, anxiety, or emotional flatness
Irritability or feeling easily overwhelmed
Poor concentration or mental fog
Lack of motivation or drive
Sleep disturbances or unrefreshing sleep
Digestive issues like bloating, reflux, or constipation

Because the nervous system influences so many other areas—digestion, hormones, immunity—its depletion can create a ripple effect. Sometimes, symptoms that seem unrelated (like digestive discomfort or hormonal shifts) may actually trace back to nervous system strain.

That’s why identifying and supporting this system can be a powerful step toward feeling more like yourself again.

What Can Cause a Rundown Nervous System?

There are two key contributors I often see in clinic: poor nutritional status and prolonged stress.

🍏 Nutritional Depletion
Even if you eat well, modern food often contains fewer nutrients than it did a generation ago. Add to that the impact of sugar, stimulants, alcohol, and certain medications—and it’s easy to see how nutrient absorption can be compromised. If your digestive system isn’t absorbing nutrients efficiently, even the healthiest diet may fall short.

😧 Stress & Emotional Strain
High levels of stress, emotional trauma, and mental pressure can deeply drain the nervous system. Sometimes it’s hard to tell which came first—emotional symptoms or nervous system depletion. But either way, supporting this system can help restore clarity, calm, and resilience.

Nutrition to Support a Depleted Nervous System

Diet plays a vital role in giving your nervous system the tools it needs to function well. Even with the best intentions, modern food often contains fewer nutrients than it once did—and absorption can be affected by stress, medications, stimulants, and digestive health.

That’s why I often explore both dietary changes and targeted supplementation in clinic. Some foods that may help support the nervous system include:

🥑Avocados

🥔 Acorn squash

🍌 Bananas

🥬 Spinach

🍠 Sweet potatoes

🥜 Almonds

🌱 Dried pumpkin seeds

🌿 Swiss chard

Supplementation is often necessary too, depending on your individual needs, current medications, and absorption capacity. If you’d like to explore what might help in your case, I’d be happy to guide you.

What to Expect from a Consultation

Every consultation is tailored to your symptoms, stress history, and constitution. We’ll explore how your nervous system may be affecting 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.

9 04, 2018

Cinnamon Health Benefits

2018-04-09T21:07:09+00:00By Nick Dale|Foods, Nutrition|

Effortlessly enjoy the health benefits of cinnamon by incorporating it regularly into your diet

What could be an easier or nicer way to get a health boost than from this wonderful spice with its warming, sweet flavour.

Utilising cinnamon, by using the most healthy type and in the right way, is an exciting way to take your health by the reigns in a stress free and empowering way.

Cinnamon has been used medicinally for thousands of years and is still used in many cultures today on a daily basis. It dates back 4,000 years to ancient Egypt where it was considered a rare and valuable spice. As time has gone on we have learnt more and more about this wonderful spice, with a great body of research supporting the medicinal claims of cinnamon that our ancestors have known about for centuries.

Health Benefits from Cinnamon

Antioxidant properties:

Cinnamon is packed with protective antioxidants that reduce free radical damage and ranks highly when compared to other powerful herbs and spices such as garlic and oregano.

Anti-inflammatory properties:

The antioxidants also promote anti-inflammatory effects. This in turn may help lower the risk of heart disease, cancer and cognitive decline. In addition it can be used to help with pain, reducing swelling and inflammation.

Heart health:

Cinnamon is associated with a lowering of bad cholesterol levels, high triglyceride levels and high blood pressure – all factors that suggest it is good for heart health.

Blood sugar rebalancer:

Cinnamon is renowned for helping lower blood sugar levels and is appears to be beneficial in relation to glucose control. It also helps protect against insulin insensitivity, which is important for keeping blood sugar levels balanced.

Cognitive and brain function:

Antioxidant and anti-inflammatory compounds are associated with helping to protect the brain from forming neurological disorders, eg Alzheimer’s and Parkinson’s.

Cancer risk:

Cinnamon is a powerful antioxidant, and as such may help protect against several processes associated with cancerous growth, such as DNA damage and cell mutation. There is ongoing research into Cinnamon and its promising natural anti-cancer properties.

Infections & viruses:

Cinnamon has natural anti-microbial, antibiotic, antifungal and antiviral properties. Cinnamon is used in many cultures to naturally help fight harmful infections and viruses.

Candida protection:

I’ve used Cinnamon with many clients to help treat Candida overgrowth, as part of a larger protocol. It has powerful antifungal properties.

Buying Cinnamon

In shops you will find there are two main types of Cinnamon you can buy easily: Ceylon cinnamon (aka true cinnamon) and Cassia cinnamon which is cheaper and more commonly used and available. They are interchangeable in cooking. However, there is a big difference between the two, which is the coumarin content. I recommend you seek out and use the Ceylon cinnamon which I believe has greater health benefits and is not compromised by a high coumarin content. Organic is also recommended so that you can ensure purity.

Caution over coumarins

Coumarins are blood thinning agents found in many plants. High intake of coumarins can cause too low a blood thinning affect. Cassia cinnamon has 1,200 x more coumarins and needs to be used in moderation in comparison to the Ceylon Cinnamon. Consuming large amounts of coumarins over a period of time are thought to be damaging to the liver and kidney. This is why I would always recommend sticking with the slightly more expensive Ceylon cinnamon when using it medicinally.

How much to take?

Including small amounts of cinnamon regularly in your diet is the best way to harness the health benefits of this wonderful spice. A little bit goes a long way. Just half a teaspoon of Ceylon cinnamon a day can have a positive impact on blood sugar levels, digestion, immunity and more.

Research indicates that higher doses help with reducing risks of heart disease, diabetes, cancer and neurodegenerative diseases, but taking higher dosages (eg cinnamon extract supplements or using cinnamon essential oil) should be done under guidance as it is possible to take too much, which in turn can interfere with other medicines and medical conditions. If you’re pregnant or breastfeeding, have diabetes, have liver disease, or just had surgery speak to your doctor first to avoid complications.

Nutrition