Magazines, Newspapers, TV & Radio

Herrings & their Health Benefits

Mark Murphy Breakfast Show, BBC Radio Suffolk

Resident Naturopath for BBC Radio Suffolk with Mark Murphy. Here is an interview about the health benefits of herrings and fish oils. It starts 2 hours and 14 minutes into the show

Vitamin D with Nick Dale

Mark Murphy Breakfast Show, BBC Radio Suffolk

I’ve just been invited to become the Resident Naturopath on BBC Radio Suffolk with Mark Murphy. Here is an interview I did with him about Vitamin D. It starts 1 hour and 13 minutes into the show – hope you enjoy it!

Iridology with Nick Dale

Body Talk with Melanie Watson, Radio Phoenix

Natural Highs

Featured in West Weekend, supplement to The West Australian

Today Tonight

Australian national TV, Channel Seven
Feature on Nick’s tiredness handbook and natural treatment

Wake up to Your Tiredness

Cover of U! Magazine, supplement to the West Australian newspaper

Tired all the Time? Tips to overcome tiredness
Featured in Diet Club

Diet Advice Never Tires
Featured in ND Southern Gazette

Balancing the Mind: The Effects of Stress on Memory
Featured in Beauty News (US Magazine) by Rachel Sokol

Natural Highs

Feeling low or lethargic? Mother Nature might have just the prescription for you writes Amanda Keenan.

It’s a curious thing, really. Everything seems to be OK, but you’re just feeling a bit, well, blah. It’s a symptom of these modern times – we’re so busy trying to live up to everyone’s lofty expectations (not to mention our own) and so desperate to tick off life’s never ending shopping list that we often forget the most basic ingredients for a healthy and happy existence.

For many of us, it’s not the chemist we need – it’s a brisk walk to it. Director of the Perth Natural Medical Clinic, and columnist for The West Australian, Val Allen says we need reminding just how much basic diet and lifestyle changes can affect our mental and physical health; how feeling good can be your best ever DIY project.

Val says that first and foremost, it’s all about attitude and having the right outlook. “That’s the big thing because that influences all of your health, mentally and physically.”

Once you’ve got your attitude sorted out, try to steal a laugh now and then.

“They’ve proven that one of the best things you can do for your health is laugh a lot because laughter actually stimulates endorphins that both help you make the feel good hormones and chemicals in your body, but also stimulates your immune system at a very deep level. Make some time in the day to find something funny or watch something funny.”

Even better, Val says, laugh with people you love.

“People stay healthier for longer if they have a good family interaction and communication. Instead of just sitting around and watching TV, for goodness sake eat your meals together at the table, spend time together – whether it’s playing with the kids, sitting down as husband and wife and talking about things or listening to a favourite bit of music. Just do something with people that are special and close to you because that makes you feel good and de-stresses you enormously as well.”

Once you’re relaxed, get out! Fresh air and exercise are really important – there’s no excuse for people not getting outside these days. We haven’t got blizzards and snow very often. Fresh air and the 30 minutes of exercise they keep talking about is the absolute minimum,” Val says.

“The other important thing is that they’ve also found that Australians and Canadians are the two countries where vitamin deficiency is the greatest and we do not get enough vitamin D from the sun. So before 9 o’clock and after 3 o’clock… go for a walk with the family and the dog. Go out there and get some sunshine.”

And while we all know we need to drink water, we aren’t doing it.

“Most people drink everything but water. And without good old-fashioned water, two litres a day, we don’t flush and irrigate our system well.”

Val insists it’s also important to embrace probiotics and feed our bodies and minds with fresh food.

“One of the best things you can get is a magnifying glass so that when you go to the supermarket you can read all the ingredients in fine print.”

And if you’re still not feeling flash, try a few natural remedies. Naturopath Nick Dale says getting a natural high is all about feeling vital and full of energy.

“Tiredness and common fatigue are tremendously common problems that people come and see me for these days – it’s probably the main complaint that I get from all my clients,” he says. “With fatigue and tiredness comes depression, anxiety and mental fatigue or lack of motivation. I find there are some very common underlying causes of these like a rundown nervous system, for which things like very common or useful remedies are magnesium and potassium. B vitamins are also very important to help with mental alertness.”

Nick says another cause of fatigue or “feeling a bit down” – often with women – is an under-active thyroid. ”

So things like kelp or iodine supplements are very useful for that,” he says. “There are a number of other things which can help greatly with things like lowness of spirit or feeling a bit down – SAMe (S-adenosylmethionin) is a supplement that can help with low moods and be quite uplifting.”

We also need to minimize our intake of energy drinks and stimulants like coffee and tea. “They tend to give an artificial high which can actually result in a feeling of being lower afterwards.” But, Nick says, “what works for one person doesn’t necessarily work for the next: – so seek advice.

And don’t forget to stop and smell the flowers.

Today Tonight

“I’m like a changed woman”

Philippa Collie describing to Channel Seven the results of the Beating Tiredness program she was put on. The results were “remarkable.”

Nick Dale was recently interviewed on Channel Seven’s nationwide show Today Tonight, “Tired All the Time” which also featured an interview with one of Nick’s clients, Philippa Collie, a school teacher who had tried everything to increase her energy levels, which were extremely low and affecting her ability to function in everyday life.

Nick explained how tiredness and exhaustion set a person up for other problems as the system becomes rundown and becomes prone to depression, anxiety, headaches and digestive and menstrual problems, as well as discussing the way tiredness can be treated and corrected.

Click here to read Channel Seven’s review.

Wake Up to Your Tiredness

Words: Olga de Moeller

Cover article of U! Magazine, a supplement to The West Australian newspaper, that featured on 30 October 2002.

“You know the feeling. Waking up in the morning feeling worse than you did before going to bed the night before. Pressing the snooze button on the alarm clock endlessly to avoid getting up. Staring at the computer screen in a daze at work, then coming home and falling asleep in front of the TV.

All of us go through periods when we are always tired. We lose our zest for life, have no energy and are easily fatigued. We are tired on waking in the morning, find it hard to concentrate on daily tasks, become irritable and snap at loved ones.

Chronic tiredness is one of the most common reasons for a visit to a general practitioner or alternative therapist – and it is also one of the most difficult to treat because many factors can be involved.

Unless there is a serious problem which needs particular attention, the best results are generally obtained by taking a holistic approach, which takes into account the physical, psychological, spiritual and emotional aspects of a person’s life.

Naturopath Nick Dale believes most people he sees are operating at 50 to 60 percent of their true potential energy levels, which has prompted him to write an e-booklet called Beating Tiredness, which is available on his website.

Dale has found that nutritional deficiencies, sleeping problems, a rundown nervous system, adrenal exhaustion, an under-active thyroid and thrush in the digestive system are common causes of tiredness.

Blood sugar swings can also play a big part, in particular when it comes to waking in the middle of the night because blood sugar levels are at their lowest around 3am to 4am until breakfast or, in the case of no breakfast, until lunch, and then from 4pm until the evening meal.

“Adrenaline is produced to compensate for this, which causes jitters and nervousness or an on-edge feeling,” Dale writes.

“The low blood sugar levels from 3am result in sleeplessness because of adrenaline production. At this time of night, a very light snack, such as a piece of fruit or biscuit, will slightly elevate blood sugar levels, causing adrenaline production in the body to return to normal levels and thus relieving the symptoms.”

Dale, who practices in Leederville, believes nutritional deficiencies are the main cause of tiredness, citing research which shows fruits and vegetables can lose 50 per cent of their nutritional quality within 24 hours of being picked.

Blanching further destroys 30 to 50 per cent of vitamins and, to make matters worse, 50 per cent of vitamins B1 and B2 and 70 per cent of B5 is lost when meat is frozen.

“A typical client would be a mum, with a couple of kids and often working as well, so sometimes it’s convenient to turn to prepared, maybe fast foods, and get run down fairly quickly,” he said.

“But a lot of it has to do with the quality of the food we’re exposed to which is quite different from what our grandparents would have eaten.

For most people, it’s a long-term thing – years or even decades of not enough nutrition.”

Dale is big on supplements, but does not believe they replace a healthy diet, which should be 70 per cent vegetarian and contain lots of salads, grilled meats and fish and preferably no dairy foods.

Light exercise also comes into play, with a 30 minute walk recommended after a day at the office and maybe a carrot and apple juice with a slice of ginger or some mint for a quick boost…”

Tips to overcome tiredness

Featured in DietClub, 24 February 2003

“If you’re feeling tired all the time, you’re not alone. Some 10-25 per cent of all visits to the doctor relate to fatigue. For some people, fatigue can be severe and debilitating and have no obvious cause – this condition is known as chronic fatigue syndrome and, currently, has no known cure. For other people, fatigue is a symptom of our busy lives. Long hours at work, poor nutrition and sleep deprivation may contribute to an ongoing feeling of tiredness.

In the majority of cases, fatigue can be overcome with changes to diet, exercise and lifestyle factors. If, however, your fatigue becomes an ongoing problem for six months or more, please visit your doctor. Problems such as an under-active thyroid, iron deficiency or chronic fatigue syndrome could be causing your tiredness.

The sleep factor

One of the best things you can do to reduce your tiredness is to make sure that you’re getting a good night’s sleep. You should be aiming for at least eight hours every night. Improving your sleep habits involves going to bed at a regular time each evening and waking up at the same time in the morning, even on weekends.

For more advice on better sleep, take a look at the article, Ten tips for a good night’s sleep.

To nap or not to nap?

Some experts suggest that napping makes bad sleep habits worse by interfering with a regular sleep schedule. Others, however, swear by the power nap and say that a short nap in the afternoon is a good way to revive yourself. Ultimately, the decision to nap or not is up to you. If you find that half an hour of shut-eye during the day perks you up, then go for it. If, however, you find that you’re having trouble getting to sleep at night because you’ve slept a lot during the day, avoid naps for a while and see if your night-time sleep habits improve.

Exercise and energy

If you come home from work every evening and flop on the sofa, exhausted, the last thing you want to hear is that you need to exercise. While the initial energy expenditure created by exercise may make you feel tired, over the long-term exercise can dramatically improve your energy levels. Aim for 30 minutes of moderate exercise every day. Try not to exercise too close to bed-time though, as this will stimulate your body temperature and metabolic rate, making it harder for you to get to sleep.


Eating well is the next important step you need to take to reduce your fatigue. If you constantly rely on convenience foods or take-aways for your meals, you may be missing out on essential nutrients. According to the Health Department of WA, a healthy diet includes two serves of fruit and five serves of vegetables each day. Your diet should also be low in fat, sugar and salt and high in fibre.

Aim to eat three, regular meals each day, with planned snacks in between. Regular meals will help to keep your blood sugar levels stable throughout the day. Don’t skip breakfast! Eating something healthy at the start of the day – such as cereal, fruit, yogurt or wholemeal toast – will get your metabolism going and provide you with energy.

Perth naturopath Nick Dale believes that lack of adequate nutrition from our diet is one of the leading causes of tiredness. In his booklet, Beating Tiredness and Fatigue, Nick explains that “Recent research has shown that within 24 hours of fruits and vegetables being picked they can lose up to 50 per cent of their nutritional quality.”

Cooking and storage methods can also contribute to lost nutrients. “The moral of this,” says Nick, “is that the vast majority of people do not get enough nutrients from their food, even when having a ‘healthy diet’.”

Vitamin and mineral deficiencies or food intolerance’s may be contributing to your fatigue. It’s best to discuss these possibilities with your doctor or natural health practitioner, who may recommend tests and dietary changes.

Caffeine – not a quick fix

Have you become a coffee addict just to stay awake throughout the day? If you’re having problems getting to sleep, caffeine may be the culprit. And your cup of tea or coffee, if taken with meals, may be limiting the way your body absorbs iron from your food, which may reduce your iron levels.

If you think that you need several cups of coffee each day to keep you going, think again. A recent US study found that women who drink less than three cups of coffee a day are more likely to be focused and mentally sharp than those who drink four or more cups a day.

Nick Dale suggests that using caffeine as a stimulant will send you on a downhill spiral: “These quick fix methods which only give temporary pep will eventuate in an increased demand for more stimulants and cause one to go down the dwindling spiral of less and less energy and vitality.”

Time to give up cigarettes

Smoking effects your body’s oxygen supply and this can leave you feeling depleted and tired. It reduces your ability to breathe properly and can drastically reduce your fitness. While nicotine is a stimulant, the long-term effects of smoking are detrimental to your health and well-being and it’s definitely recommended that you give up cigarettes.

The vitamin and mineral connection

One of the most common causes of fatigue is a lack of vitamins and minerals. While vitamin supplements should never replace a healthy diet, a daily multivitamin may be beneficial in improving your fatigue. Consult your doctor, dietitian or natural health practitioner about the vitamins and minerals that may be of use to you and the dosage you require. In some cases, a blood test may be useful in confirming deficiencies, particularly where an iron deficiency is suspected.

What about iron deficiency?

Iron deficiency can cause fatigue, weakness, chills and hot flushes. It can also impair your immune system and reduce your ability to carry out physical activity.

Long-term iron deficiency can cause anaemia. The symptoms of Anaheim include fatigue, poor stamina, heart palpitations, shortness of breath after little exertion, a sore tongue, cracks at the corners of the mouth, problems swallowing and changes in the fingernails, which become concave or ‘spoon’ shaped.

Those most at risk of developing an iron deficiency are women of childbearing age and pregnant women, bottle-fed babies, toddlers, adolescents and the elderly. Iron deficiency may affect development and behavior in children.

Red meat contains lots of iron that is readily absorbed by the body. Vegetarians may also be at risk of developing an iron deficiency if they do not include enough iron-rich foods in their diet. Other good sources of iron include whole grains, pulses, nuts, green leafy vegetables and dried fruit. Ideally, include some foods containing vitamin C in your meals, such as oranges, tomatoes and lemons, as Vitamin C helps your body absorb iron. Some food and drinks may interfere with the way your body absorbs iron, including spinach, soy, tea and coffee.

Iron supplements are only recommended for women with heavy menstrual blood losses, during pregnancy (if tests show a low iron status), endurance athletes with low iron stores and for those who have been diagnosed with Anaheim While the 5 mg of iron in multivitamin/mineral supplements is safe for most people, large amounts can be toxic.

Men, in particular, should take care before popping an iron pill. According to dietarian Glenn Cardwell in his book, the Top blokes’ food manual, about one in 300 men have an iron overload condition called hemochromatosis, where the body absorbs more iron than needed. In this condition, iron builds up in the liver, pancreas and heart, slowly destroying these organs. One of the symptoms of this condition is chronic tiredness. If you take an iron supplement in this situation you will make things worse.

Under-active thyroid

Thyroid hormone is secreted into the bloodstream by the thyroid gland in the neck. When insufficient thyroid hormone is made, metabolism and body processes slow down and weight gain can occur.

Symptoms of hypothyroidism can be subtle and easily overlooked as signs of normal aging. Early symptoms may include fatigue, muscle weakness, sluggishness, a swollen tongue that you keep biting and a puffy face.

As metabolism continues to slow, further signs can include chronically cold hands and feet, slow reflexes, constipation, dry skin and coarse hair, brittle nails, heavy menstrual periods, slower pulse, and a husky voice. Depression-like symptoms may also develop such as forgetfulness, loss of interest, mood swings and irritability.

Weight gains of as much as five to ten kilos (mainly fluid) can occur, as well as a raised blood cholesterol level. The condition is more common in women, especially following pregnancy, around menopause, or after age 60.

A simple blood test through your doctor can detect hypothyroidism. Nick Dale has found, however, that blood test results can vary with the time of day when the test has been taken, so it is important to consider hypothyroidism even if the tests appear normal. Hypothyroidism is easily treated in most cases with thyroid hormone pills. Kelp supplements, with their naturally high iron content, may also be useful.

Stressed out and exhausted?

If you’re feeling overloaded, you need to give yourself a break. If you think that your busy schedule is what’s causing your fatigue, especially if it’s depriving you of sleep, work out ways in which you can slow down and get some rest. Children, relationships, careers and social lives can all take their toll if you’re not setting aside enough time for yourself. Clear some room in your schedule for an early night, a long, relaxing bath, a yoga class or a nap. The three o’clock lull Many people find that they’ve got plenty of energy until a wave of fatigue hits them in the middle of the afternoon. For most of us, napping on the job is not an option, so other means of revival are required. Try to avoid having a heavy lunch that will weigh your digestive system down. Opt for lighter meals that contain salads or vegetables, whole grains and some protein. Many people opt for a coffee or a sugary snack to get them past three o’clock but this is not the healthiest option. You could try a lunchtime walk for an energy boost, or take a short walk around the block in the afternoon.”

Diet Advice Never Tires

Featured in ND Southern Gazette, 28 June 2005

Perth Naturopath Nick Dale says tiredness is not only about lack of sleep but also poor diet.

He has released a handbook on how to beat tiredness in which he explains the theory. “Sleep, of course, is a major contributor but most people I see are getting seven or eight hours a night but wake up tired,” he said.

Sleep disorders like insomnia are eliminated first but there are other factors.

Mr Dale said the emphasis put on sleep disorders could be misguided and general nutrition and stress were essential elements in energy levels.

“The biggest cause of tiredness is people being rundown,” he said.

It’s often too simple for people to grasp, people don’t understand how rundown they are.

The handbook Beating Tiredness and Fatigue explains ways people can reduce stress and build up their strengthen by getting sufficient Vitamin B.

He said the most common cause of tiredness was a rundown nervous system, which dealt with stress.

He said many mothers-to-be experienced tiredness because unborn babies drew on their mothers’ nutrition. However, he said middle-aged people and those running businesses or families also experienced the problem.

“When I see elderly people I don’t see it so much and I think it’s because diets were so different 50 years ago and methods of storage were different” he said.