20 11, 2023

Vitamins & Lifestyle Steps to Boost Cognitition & Executive Performance

2023-11-20T14:13:37+00:00By Nick Dale|Ailments, Foods, Nutrition, Vitamins|

Seeking Improved Memory, Focus & Cognitive Function?

Natural ways to support brain health

Explore the Power of Vitamin B1

Vitamin B1, when taken in Benfotiamine form, is a remarkable nutrient for those seeking support for brain health and cognitive function.

It is highly bioavailable and has the ability to cross the blood-brain barrier, support energy production, and is a powerful antioxidant. This combo gives quite a punch in maintaining optimal brain health.

It is renowned for and may help with:

🧠 Enhancing memory
🤓 Improving mental clarity
🔍 Supporting focus and concentration
⚕️ Neuroprotective effects which may help protect against cognitive decline
🥱 Eases nightmares
🗣️ Helps with stutters
💤 Aids sleep
♨️ Soothes the nervous system

Remember to consult with a natural health practitioner before starting a new supplement program, especially if you have pre-existing medical conditions or are taking medications. With the right guidance, incorporating Benfotiamine may unlock the potential of your brain and lead to enhanced cognitive abilities.

Unlock Peak Performance at Work

In the fast-paced corporate world, prioritize your well-being:

📊 Combat Burnout:

Address fatigue, insomnia, and low productivity with a focus on the nervous system, adrenals, and blood sugar.

🏋️ Boost Productivity:

Work smarter with minerals, B vitamins, and natural remedies supporting overall health.

🍏 Eat for Energy:

Fuel body and mind with nutrient-dense foods like fruits, vegetables, lean proteins, and greens.

🚶 Movement & Mindfulness:

Enhance cognitive abilities through regular physical activity and stress-management practices.

💤 Sleep:

Ensure restorative sleep for refreshed focus and energy.

⚖️ Work-Life Balance:

Strive for equilibrium with breaks, family time, and hobbies.

Book a free discovery call to find out more:
https://calendly.com/nick-dale-naturopath/free-pre-consultation-call

20 11, 2023

How to Manage ADHD Naturally

2023-11-20T13:35:55+00:00By Nick Dale|Ailments, Foods, Nutrition, Vitamins|

Wondering About Natural Options for Managing ADHD?

Find out how to address ADHD naturally

The symptoms of ADHD are many, and very often are the result of underlying issues that need to be corrected.

Naturopathy offers a different way of addressing ADHD. It’s a multifactorial condition with behaviours stemming from a variety of overlapping triggers.

Typical triggers behind ADHD:

The first step is to uncover and identify factors that are underlying ADHD. These vary from person to person, but often will include one or some of the factors listed below. By systematically and carefully addressing each area that is identified, relief and improvement can be experienced.

1) Nutritional deficiencies

These vary from person to person, but commonly I see Omega 3, B6 and B12, Magnesium and Zinc deficiencies. Identifying and correcting these deficiencies in the correct form and amounts is an important step, and is best done under the care of a Naturopath as for some B vitamins will need to be introduced very gently and in varying forms, depending on your personal requirements.

2) Food intolerances or sensitivitie

These may be obvious or very subtle. Identifying and eliminating food sensitivities is key as they can exacerbate neuro-inflammatio

3) Low protein consumption

Ensuring sufficient protein in the diet is important to help alleviate symptoms. A nice way to start the day is with eggs, which give a nice protein boost.

4) Consuming a high glutamate diet

Glutamate is something I recommend minimising as it can overstimulate brain activity and interfere with neurotransmitter function. Correcting the balance between GABA and Glutamate is key.

5) Heavy metals

A hair mineral analysis test can help identify if there is a build up of heavy metals in the body, which in turn exacerbate symptoms.

6) Parasites and low level or residual bacterial, viral, or yeast infections

Such problems commonly exacerbate ADHD and can easily go undetected. Testing can help to pinpoint if these are an issue – symptoms can also guide us. Once identified, natural therapies can be applied.

8) Lack of exercise and fresh air

💚 If you are wanting to use natural therapies to address ADHD, it’s best to be under the guidance of a Naturopath, as the program should be carefully tailored. I like to work closely with those on the program and can explain more about the process in a free discovery call. Book your free discovery call here: https://calendly.com/nick-dale-naturopath/free-pre-consultation-call

Unlocking the Food-ADHD Connection!🍏🧠

Did you know that what you eat can hugely impact ADHD symptoms?

Paying attention to your diet is as vital as other treatments. Certain foods can worsen or ease ADHD symptoms. By recognizing what to avoid, those with ADHD can control nutrition for better well-being.

A balanced, nutritious diet is crucial for ADHD individuals. While no one-size-fits-all exists, common food triggers worsen symptoms.

AVOID

🚫 High sugar and artificial additives (preservatives, coloring) can increase hyperactivity and impulsivity in ADHD individuals.
🚫 Processed, nutrient-poor foods (fast food, sugary snacks, high-caffeine drinks) disrupt concentration.
🚫 Foods high in Free-Glutamate, like dairy, gluten, and MSG, intensify ADHD symptoms. Consider a Low Free-Glutamate diet.

ENJOY

✅ Protein-rich diet regulates dopamine, linked to attention and focus.
✅ Omega-3 fatty acids (fatty fish, walnuts) support brain health and improve focus.
✅ Whole grains, fruits, veggies, lean proteins (chicken), legumes provide vital nutrients for optimal brain function.

Diet alone might not eliminate all ADHD symptoms, but it significantly improves well-being.

I’ve seen client improvements with nutritional supplements and homeopathics. Phosphatidylserine and omega-3s stand out, but need balance and supervision.

5 10, 2023

Guide on What to Eat & When for Good Health

2023-10-05T15:43:39+00:00By Nick Dale|Ailments, Foods, Nutrition, Vitamins|

Food = Medicine!

Find out what to eat and when to set your body up for healing and longevity

So, what should we eat every day?

Food really is medicine if you eat well and make good choices. Likewise, consuming the wrong foods can be very damaging.

Here is a general guide, that I think will suit many people:

BREAKFAST

Mostly, I recommend skipping breakfast. This doesn’t suit everybody, but generally by not eating between dinner the previous night and lunch the next day (also known as intermittent fasting) can give the following health benefits:

🔥 Reduces insulin resistance and kickstarts fat burning
⏳ Promotes cellular repair, longevity and disease prevention
🧠 Boosts brain function and clarity
✨ Helps to reset the immune system

Alternatively, vegetable juices, yoghurt and berries, or eggs are great choices.

LUNCH

Eating a meal rich in whole foods, vegetables, salads, healthy fats and some protein is ideal.

For many, I recommend keeping it low carb and keeping away from typical lunchtime favourites, such as sandwiches, sausage rolls and pies. Try to include cruciferous vegetables where you can for an extra health boost; ideally, they should be consumed once per day. Soups are a good option too.

DINNER

Unprocessed, whole foods are ideal. Having a balance with fresh vegetables/leafy greens, healthy fats, protein, and some carbohydrate (if you feel you need it) should be the goal. Examples of healthy dinners are listed below:

🐟 Grilled fish, sweet potato and vegetables
🌱 Vegetable, tofu rice and barley risotto
🍗 Traditional roast chicken meal
🥚 Omlette, salad and roasted veg
🍛 Lamb and vegetable curry
🫘 Vegetarian beans and lentil curry
🥩 Beef and vegetables
🍃 Buckwheat pesto pasta with lentil/bean salad

Is meat healthy?

You will notice that I have included meat in the examples. This is because meat offers many health benefits, particularly if it is organic or free range. What’s more, some meats are particularly rich in nutrients, minerals, B vitamins, fat-soluble vitamins, and more, at levels that are hard to reach with other foods. In fact, meats provide the most readily absorbable forms of iron and zinc, and the only meaningful source of B12, which is a crucial nutrient. In addition they are a complete protein.

This is why I personally like to eat good quality meats several times a week. I am a big fan of plant based meals too, and love all the benefits fresh vegetables and green, leafy salads provide us with. It’s a case of everything in balance, and I personally like to alternate throughout the week between meat based and vegetarian meals. But, always, with everything meal, I have a large serve of vegetables or dark, leafy greens.

Vegetarian diet

Some people will want to follow, and will suit, a purely vegetarian diet. This can be very healthy and beneficial, as long as you get sufficient protein from non-animal sources and also keep an eye on your B12 and iron levels.

Should you eat carbs?

Excessive carbs create inflammation, contribute to insulin resistance and a number of long term, degenerative health problems. Carbs are a hot topic – check out this past post to find out more How many carbs you should eat varies from person to person, and it’s something I can advise on personally for your situation.

Should I eat Keto or Paleo?

Keto and Paleo diets are excellent diets, and have helped a lot of people with optimising their health, helping with weight loss, and assisting with chronic health conditions.

How to bridge over to low carb

A lot of people find it challenging to bridge over from a diet high in carbs to a low-carb diet, such as Paleo or Keto. Natural remedies can support this transition to make it gentler and easier to stick to. If you are interested to start either of these diets, it would be good to have a chat with you first, and I can help you to structure the best way forward with it.

26 06, 2023

Why You Might Be Experiencing Thyroid Imbalance

2025-10-23T16:34:33+00:00By Nick Dale|Ailments, Foods, Nutrition, Vitamins|

Supporting the Root Causes of Thyroid-Related Symptoms

You Don’t Have to Struggle with Tiredness, Weight Changes, or Other Signs of Thyroid Imbalance

Discovering the Cause

In Naturopathy, the focus is always on exploring and understanding the underlying patterns—not just managing surface symptoms. This is especially true when it comes to persistent tiredness.

One common contributor is thyroid imbalance. Many people who come to see me with ongoing fatigue have already visited their GP, had blood tests, and even thyroid function checks—all of which come back within normal range.

Yet they still feel exhausted.

That’s when we start looking deeper. In practice, I often find that thyroid-related symptoms are linked to broader patterns—such as adrenal stress, nutrient depletion, digestive sluggishness, or hormonal shifts. By exploring these areas, we can begin to support the body’s natural rhythm and energy levels.

I often find that thyroid-related symptoms are linked to deeper patterns—such as adrenal stress, nutrient deficiencies, digestive sluggishness, or hormonal shifts.

Does a Clear Thyroid Blood Test Rule Out Imbalance?

Many people I see with persistent tiredness have already had blood tests—including thyroid function checks—that come back within the normal range. Yet they still feel exhausted.

What Iridology Can Reveal

I often detect thyroid-related patterns through iridology, especially in those showing classic signs of imbalance. Iridology can highlight chronic stress in the thyroid, as well as insufficiencies in areas like the liver and gallbladder, which are closely linked to thyroid function.

Common Signs That May Be Linked to Thyroid Imbalance

💤 Unexplained tiredness
💓 Heart palpitations
⚖️ Weight gain or difficulty losing weight
💇‍♀️ Thinning or brittle hair and nails
😔 Low mood or emotional flatness
🤰 Fertility challenges
❄️ Sensitivity to the cold
🚫 Constipation
🌵 Dry skin

Supporting the Body as a Whole

Did you know that many thyroid-related symptoms may be linked to liver and gallbladder function?

Three Common Root Patterns

It’s rare to see a purely thyroid-based issue. In practice, I often find the root cause lies in one of three areas:

Liver & Gallbladder
Around 80% of thyroid hormone is converted from its inactive form (T4) to its active form (T3) in the liver and gallbladder. Supporting bile flow and reducing congestion may help this process.
Adrenals
Chronic stress and adrenal fatigue may influence thyroid rhythm. In some cases, this can contribute to autoimmune patterns. Supporting adrenal resilience is often a key step.
Estrogen Dominance
Excess estrogen may block thyroid hormone receptors, making it harder for the body to use available hormones. Supporting hormonal balance through herbs, nutrition, and homeopathy can be helpful.

A Naturopathic Approach to Thyroid Support

Rather than focusing only on thyroid hormone levels, I look at the broader picture—supporting the body’s natural rhythm and addressing contributing factors gently and holistically.

How I Support Thyroid Balance

My approach focuses on exploring what’s driving the imbalance. This may include:

🧬 Nutritional support (e.g. iodine, selenium, zinc, B vitamins)
🧘‍♀️ Homeopathy to gently support constitutional balance
🌿 Herbs to support thyroid rhythm and adrenal resilience
🍽️ Dietary guidance to reduce inflammation and support metabolism

Every program is tailored to your unique story—not just your diagnosis. Through testing and constitutional assessment, we explore what’s happening beneath the surface and support the body’s natural ability to rebalance.

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.

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.

22 09, 2018

Research Shows Vitamins to be Beneficial for Depression

2018-09-22T13:19:44+00:00By Nick Dale|Ailments, Vitamins|

Depression: this is so widespread you could call it a modern day epidemic

An intricate tapestry of factors coming together lie behind most cases of depression.

Grief, divorce, money worries – these are all things that will naturally cause bouts of depression, but how well we recover and cope with what life throws at is, is hugely impacted on by our nutritional status and lifestyle factors. Recent research shows specific vitamins impacting depression recovery, such as Vitamin D and fish oil, among others.

Another research piece, which you can visit here describes how natural medicine taken along side antidepressants helps boost the effectiveness of antidepressants. Antidepressants have been the subject of much controversy in terms of their effectiveness, to the extent that in this study they were shown to be no more effective than a placebo in patients with mild to moderate symptoms, so there is much food for thought here on how best to tackle depression.

Natural ways to tackle depression

Depression is one of the most common things people come to see me about, and in general I recommend an approach based on the items listed below. Come and see me or get in touch to discuss your personal situation so that I can help you with this, or speak to another health practitioner.

Assessing and correcting nutritional status, while also using specific herbs or homepoathics to tackle depression. (Contact me for help with this.)
Eating real food: avoiding sugar, processed and junk foods, MSG, and grains.
Optimize gut health by eating fermented foods as part of your daily diet.
Get plenty of sleep.
Ensure you get adequate exercise.
De-stress as much as you can.
De-clutter your life and your environment.
Set goals and purposes in your life.

On this site, I aim is to provide well-researched information, in order to empower readers to make informed choices about their health and wellbeing. In both alternative and allopathic medicine new discoveries are being made and there are vast choices available to people, something to be mindful of. Nicholas Dale, Naturopath is not seeking to impose his views on readers, but rather encourage them to seek out any professional help they may need (in whatever form that may take) and discover what is best for them.

Information on this site should not be taken as medical guidance or advice. Readers should always consult personally with their healthcare provider. Information published on this site is not intended to act as a substitute for advice of medical professionals, and should not be taken as such.

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!

6 11, 2017

Colds & Flu

2017-11-06T11:31:59+00:00By Nick Dale|Ailments, Vitamins|

How to fight off colds and flu naturally

With the shorter days and colder temperatures I’m seeing many more people with colds, coughs and flus.

Analysis of current evidence has recently concluded that Echinacea is effective in reducing both the incidence and duration of the common cold. Echinacea was found to decrease the odds of a patient contracting a cold by 58% and to decrease the duration of a cold by 1.4 days. Also, in a human trial for the immune effect of Echinacea the results showed Echinacea to have a sustained level of immune cell activation. In my experience Echinacea is of most use as a long term remedy to build immunity and to prevent colds and during the winter months I recommend taking Echinacea (liquid form is best) daily to help ward off colds and flus. Echinacea is also a blood purifier and stimulates digestion.

Olive Leaf Extract is a powerful anti-viral and is of good use in fighting any condition where the immune system is compromised. It will also detox the body so take in conservative amounts as there can be detox side effects as the body cleans out if taken at too high a dose. Feel free to check with me before starting.

If you find yourself with a cold starting, treating it quickly will help to either stop it fully developing or will greatly reduce the duration and intensity of the cold.

At the very first onset I recommend you take a clove of garlic, chop it finely, and take it on a spoon with water and swallow (take after food). This can help to abort colds if done early enough. Another way to prepare this is to take 10 cloves of garlic and chop up finely. Add three table spoons of honey and store in a jar. Take a teaspoon as soon as you notice a sign of cold for flu. If you already have a cold take one teaspoon three teaspoon three times per day. This mixture should also be taken after food.

Secondly I recommend quite high doses of Vitamin C two times per day until symptoms pass – contact me to find out more, as this will depend on your age and constitution.

During a cold I recommend avoiding sugar and dairy because of their mucus forming properties.

Blackmores do a good product called PCIP which is effective against colds and this should be taken with Vitamin C. This is particularly useful in treating infection accompanied by mucus and fever.

Homeopathy is also a powerful tool against the common cold and flu. There is a particular homeopathic remedy I like to use as a cold and flu preventative (one dose is taken every two weeks) and can be used by all the family from toddlers to adults. There are also other homeopathics that can be used to help reduce a colds duration and intensity – let me know if you have any questions relation to these.

Vitamins