Hannah Ann Naturopathy | Health & wellness website
Hannah Ann Naturopathy
Phone: +61 438 452 020
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22.01.2022 VITAMIN D// Most people know the importance of vitamin D in maintaining bone health. But did you know Vitamin D plays a crucial role in: *Hormonal conditions (PCOS, Endometriosis) *Immune conditions (frequent colds and flus, Auto-immune conditions and allergies)... *Skin conditions (acne & psoriasis) *Mental Health (Depression, Anxiety) *Metabolic Conditions (Insulin resistance, Diabetes, Obesity) One of the main ways to support healthy vitamin D levels is sun exposure. Living in Sunny Australia, it constantly surprises me just how many people have vitamin D deficiency. For example, some studies have found up to 85% of PCOS patients in developed countries are vitamin D deficient. Not only is this linked to longer and irregular menstrual cycles, but can also worsen the metabolic side of PCOS like insulin resistance and weight gain. As always, it is important to seek advice from your trusted practitioner before starting any supplement. Vitamin D levels can easily be tested in a blood test. But in the meantime, aim to get 15-30minutes in the sun each day with as much skin exposed as possible. But always remember, a little can be good and too much can be bad. So stay safe and avoid hours in the sun because we all know theres nothing healthy about sunburnt skin either. Have a sunny day Han X See more
22.01.2022 YES// When it comes to supplements there is a HUGE range in the quality of products. There are so many factors that contribute to how a product will work for you. This includes: *What form are the active ingredients in?... *What is the dose? *What are the excipients(the fillers and additives) *Where are the ingredients sourced and how are they processed? For example, many of the cheap magnesium products that you can purchase from your local grocery store or pharmacy contain magenisum oxide. This form of magnesium has been shown to be poorly absorbed. Meaning youre basically paying for it to pass right through you and into the toilet. There are many other forms of magnesium that have been scientifically proven to be better absorbed AND to work for different conditions or symptoms. Magensium citrate is a well known form that is easily absorbed and works well to treat musculoskeletal symptoms like cramps and sore muscles. Magenisum orotate is the best form if your wanting magensium for heart conditions and health. Magensium threonate is best suited for brain function, cognition, memory and for post-viral orthostatic intolerance. These are only a few of the many types of magnesium that can be found in supplements. There is a lot more to a supplement than what you might think. This is why I always recommend getting a clinical nutritionist or naturopathic practitioner to review your products. If you need help with choosing the right supplement for you OR you feel like youre taking a lot of supps and dont really know if they are doing anything, book into the student clinic via the link in bio or DM me and I can arrange an appointment for you. Supplement smarter and get more bang for your buck! Han X See more
20.01.2022 First day back in student clinic today and I am so excited! Being a part of someones health journey is an absolute privilege. Come and be heard, be truly listened too, be supported, be educated and be guided back to your own version of wellness. See you soon, Han X
19.01.2022 GINGER// Zingiber officinale This culinary herb is found in most Aussie households and Im sure we have all experienced Nans ginger, lemon and honey tea when we have had the sniffles. But did you know there is actually some scientific evidence behind Nans famous recipe? Ginger is a potent antimicrobial herb and can help warm you up to assist in fighting off infections. But there are so many more incredible actions of this hot and zesty herb. ... Ginger can help: *activate our "Rest and Digest" nervous system and stimulate the digestive process *reduce nausea and morning sickness *reduce digestive complaints of diarrhoea, cramping, bloating, gas and food poisoning *stimulate peripheral circulation *reduce pain and inflammation including joints, arthritis and migraines *reduce dysmenorrhoea (painful periods) especially when there is stagnation (reduced blood flow, scanty periods and clots) Energetically speaking ginger is heating and stimulating. She is going to warm you up and get things moving! You can simply add ginger to teas, water, juices and your cooking to start getting the health benefits. Otherwise come into the clinic and it might just sneak into your individualised herbal tincture and bring some serious zest to your life. Han X See more
18.01.2022 WHY YOU SHOULD RETHINK TAKING ANTIHISTAMINES THIS SPRING// Happy first day of spring! As pretty as spring can be with all of the blossoming flowers, it can also be an irritating time for us allergy prone people. If you are like me and the change in season often leaves you with red, watery eyes, congested sinuses and a puffy face, then I hope I can get you to rethink popping those antihistamines day in and day out this spring. What is the issue with antihistamines su...ch as Zyrtec? Pathology lesson: In response to an allergen (e.g. pollen) one of our immune cells known as Mast cells starts converting HISTIDINE to HISTAMINE. The accumulation of histamine is what leaves us with the red, itchy, watery and congested symptoms. Antihistamines work by either blocking histamine from binding to the receptor sites or by up-regulating the enzyme responsible for metabolising and cleaning up histamine. The problem with this is that it doesnt actually stop the over-production of histamine. When taking antihistamines long-term, this can contribute to a deficiency in histidine- the precursor for histamine. What are the effects of long term antihistamine use and histidine deficiency? *free-floating anxiety *can contribute to anemia *can reduce stomach acid and therefore impair digestion *poor wound healing *impaired memory *low libido Thankfully, there are a lot of natural ways that you can combat your allergies this spring. Some easy tips can be found in the following slides. For people with chronic allergies I would always recommend seeing a naturopath. There may be an underlying issue or imbalance with your gut, immune, liver or hormones. We also have access to some pretty awesome and potent products with quercetin, vitamin c and anti-allergic herbs. Han X See more
18.01.2022 ANXIETY. Did you know that you can feel anxious without having any triggering or anxiety provoking thoughts? There are many physiological reasons why you may be feeling chronically or intermittently anxious. These can include: *Nutritional deficiencies- including Protein, B vitamins, Magnesium and zinc. ... *Hormonal imbalances (this affects men too!) *Gut dysfunction- microbiome dysbiosis, leaky gut, constipation, diarrhoea *Heavy metal toxicity- Occupational and environmental toxic load *HPA Axis dysregulation- inappropriate cortisol production *Thyroid dysfunction- hyperthyroidism *Food intolerances and *Medication side effect- eg. OCP, HRT, Do you feel unsettled, irritable or anxious? Do you experience racing thoughts at night, heart palpitations, a tight chest or the butterflies ? Dont just accept this as your norm. Take the time to understand what might be contributing to these feelings. A calmer and clearer you could be just around the corner. Reach out to a health professional and find your answers. Take control, Han X See more
14.01.2022 TESTOSTERONE & SLEEP// Lads, this one is for you! Did you know that testosterone increases while you sleep and decreases while you are awake? This is normal. But what happens when you arent getting enough sleep? Clinic studies have found that in healthy males 1 week of getting only 5 hours sleep a night reduces daily testosterone levels by 10-15%. That is just the effects from 1 week, can you imagine the implications that sleep deprivation could have over years and deca...des? It makes me think of all those men slogging along in corporate jobs working from 7am-11pm and the toll that could be having on their health. What are the implications of low testosterone? *poor recovery, repair and muscle growth *fatigue *infertility *low libido *erectile dysfunction *weakened immune system *weight gain (fat not muscle) *bone loss *low mood and depression *brain fog So men.if you want to: *have more energy *build muscle and gain strength *lose weight/fat *improve your sex life *get sick less often *feel happier and clearer *start a family *prevent chronic disease *delay the processes of ageing Then you need to SLEEP! and when I say sleep I mean getting regular, good quality 8 hours of sleep a night. Be a man and get some sleep! Han X See more
12.01.2022 LEAKY GUT// "Leaky gut" is a term used to describe the condition where the cells of the intestinal wall move further apart which allows larger molecules to be absorbed into the bloodstream. In basic terms, molecules end up in the bloodstream that arent meant to be there. Our immune system identifies these molcules as invaders and this can set of a cascade of inflammation. So why is this SO detrimental to our health? Leaky gut or in medical terms "Intestinal hyperpe...rmeability" can be the driving cause behind: *Mental health disorders including anxiety, depression, addictions, eating disorders and ADHD *Auto-immune conditions including Hashimotos thyroiditis and Rheumatoid arthritis *Hormonal imbalances including Endometriosis and Fibroids *Skin based issues including acne, eczema, rosacea and psoriasis. *Allergies including hayfever, asthma, food intolerances *Weakened immune system including frequent colds and flus and infections. Now for the good news. There is SO much we can do to reseal our pipes and improve the barrier between our gut and our bloodstream (and the rest of our body!). If you think this could be an issue for you, book into see me in student clinic or find a health practitioner that you trust. Han X See more
11.01.2022 HEAVY PERIODS// Do the flood gates open every month? This is NOT NORMAL and if left untreated puts you at major risk of iron deficiency which can go on to affect your thyroid, energy levels and so much more. So what is classified as heavy? ... During a normal period a lady can lose up to 80 mL of blood. Period math: 1 soaked regular pad or tampon = 5 mL. 1 super tampon = 10 mL. So a normal period of around 80 mL= 16 fully soaked regular tampons OR 8 fully soaked super-tampons across the full length of your period. The 2 most common causes of heavy periods: *too much oestrogen (thickens the uterine lining=more blood) *too little progesterone (thins the uterine lining=less blood) Easy ways to help reduce heavy periods: *reduce inflammation by including turmeric, loads of plant and whole foods, healthy fats including fish oils. *avoid sugar, dairy and alcohol *get your iron levels checked and supplement in form of iron biglysinate if low (NB: heavy period can cause iron deficiency BUT iron deficiency can also worsen heavy periods!) *help clear excess oestrogen (see previous post, more info to come on this) In some cases, herbal interventions may be necessary to modulate hormones AND acutely treat to reduce loss of blood. If you feel like you might need some assistance with your monthly floods, DM me and we can organise a time for you to come see me in student clinic. Dont accept a red flood as your normal. Han X See more
11.01.2022 AUTONOMIC NERVOUS SYSTEM (ANS) & DIGESTION There are 2 parts of our ANS: 1. Sympathetic Nervous System (SNS)= "Flight or Fight" 2. Parasympathetic Nervous System (PNS) = "Rest and Digest"... Our body switches between these 2 systems autonomically. One of the biggest things we see in clinic are people who are in SNS dominance, meaning they are in a constant state of "Flight or Fight". Stress keeps us in SNS and if we dont support our body into PNS or "Rest and Digest" we cannot function optimally. For example, people who have SNS dominance will often have digestive issues such as bloating, reflux, leaky gut, diarrhoea/constipation and malnutrition. In order to digest our food properly, we need our PNS to take over. Activating our "Rest and Digest" nervous system allows blood to flow to our digestive organs, and critical digestive secretions (stomach acid, bile, enzymes) to be released. So...how do we SWITCH to PNS before meals? Some simple ways include: *Take 5 deep breaths before eating *Dont eat at your desk or in front of the TV *Focus on your food and mindfully eat -look, smell, experience! *Chew your food! *Include bitter foods such as rocket *Have some lemon juice or apple cider vinegar before meals. Switch on PNS, optimise digestion and optimise your health. Han X See more
09.01.2022 YOUR THYROID & IRON DEFICIENCY// Your thyroid is the butterfly shaped gland that sits on the front of your neck and wraps around your windpipe (trachea). This incredible gland secretes hormones that are responsible for regulating SO many of your bodily functions including your metabolism, body temperature, menstrual cycles and more! Issues with thyroid function are becoming far more common and can impact so many other conditions experienced by women. Iron deficienc...y is one condition that can have a huge impact on thyroid function. But interestingly, low thyroid function can have a huge impact on iron status in women. These two conditions have a range of similar symptoms including: *Fatigue *Hair loss *Dry skin *Sensitivity to the cold *Reduced peripheral circulation *Brain fog *Heavy or irregular periods *Muscle weakness Whenever I see a woman experiencing one of these conditions, I will always investigate the other. The success of treating hypothyroidism depends on iron status AND the success of treating iron deficiency can depend on thyroid function. This is the beauty of holistic naturopathic treatment. This physiological dance between the thyroid and iron led me to write an article that will be published by my college as part of Womens Health Week. To learn more about the science behind these two conditions hit the link in my bio and you can read this article on my websites blog. Never hesitate to comment, DM or email for more information. Education is empowering! Han X See more
07.01.2022 GUT DYSBIOSIS// Just like leaky gut, a dysbiosis or imbalance in gut bacteria can be a common root cause of many symptoms and conditions. Some of the common causes of gut dysbiosis include: *Antibiotics... *Medications- including OCP & NSAIDs (nurofen) *Hypochlorhydria- low stomach acid *Parasite infections *Food poisoning *Diet- highly processed (food additives), high sugar intake *Alcohol- particularly high beer consumption *Stress (on so many levels!) There are many different types of gut dysbiosis (e.g. SIBO, Candida), but the main problem is usually an overgrowth of a species of bacteria or fungus. In many cases, only taking probiotics (good bacteria) wont fix the problem. This is where practitioners can help you do a "weed, seed and feed" protocol. This is a multi-step program to weed out the bugs that have overgrow and make space to seed with the good bacteria (probiotics). A naturopath can recommend specific forms of fibre through your diet or supplementation to help feed and restore the newly balanced ecosystem in your gut. Would you let your front lawn overgrow at your house? Well just because you cant see your inner garden, doesnt mean you shouldnt give it the same kind of love and maintenance. Han X See more
07.01.2022 PART 2// I recently posted about how high cortisol levels can impact the ratios of our sex hormones. Today I will explain a second way high cortisol (high stress) can do this. The HPA axis (the pathway regulating cortisol and sex hormone production by the adrenals) is closely linked to the HPO (Hypothalamic-Pituitary-Ovarian) axis (the pathway regulating sex hormone production by the ovaries). Via the HPA axis, high cortisol levels feedback to the Hypothalamus and this ha...s a flow on effect on the HPO axis. High cortisol inhibits the hypothalamus from sending Gonadotropin-Releasing Hormone (GnRH) to the pituitary. GnRH is the messenger responsible for telling the pituitary to make Luteinizing hormone (LH) and Follicle Stimulating Hormone (FSH). LH and FSH are the hormonal messengers that then travel from the pituitary and tell the ovaries to produce oestrogen and progesterone. Therefore, when high cortisol levels supresses GnRH, this supresses LH and FSH which then supresses Oestrogen and Progesterone production. This process is innately trying to protect your body and let it know its not a safe time to reproduce because the body thinks it is under threat. Our world has transformed and there are increasing stressors every day, but this pathway has not adapted in the same way. It is clear how this process can contribute to all of the hormonal imbalances I listed in the PART 1 post and in particular why stress is such a big factor in infertility. This is why I am SO passionate about enhancing the way people cope with stress with herbal and nutritional medicine and diet and lifestyle modifications. Your body is always trying to do its best for you, lets take control and try and do the best thing for your body too. Han X See more
06.01.2022 CORTISOL & YOUR MORNING ROUTINE// Are you like me and love the hustle and bustle of a get up and go morning routine? Secretly, I love the feeling of a good adrenalin rush in the mornings. But what I found overtime is that these high paced mornings can contribute to feelings of anxiety, shakes and irritability AND leave us feeling depleted and low in the afternoons. So lets talk about cortisol again. Cortisol in the right AMOUNTS and at the right TIME is crucial fo...r sustained energy levels and good quality sleep. Cortisol begins to rise in the last few hours of sleep and this is what helps us wake up and feel refreshed in the mornings. Peak cortisol is usually around 8am. After that it should slowly taper off throughout the day. One thing that can happen, is that it doesnt start tapering off and stays elevated in the morning until lunchtime. If you scroll to the graphs, you can see this morning peak can result in not enough cortisol in the afternoons and lead to that 3pm energy slump where youre craving a coffee or sugar fix. Overtime this can take a toll on energy levels, metabolic health, sleep, mental health and hormonal balance. So if you are someone who wakes up, goes to gym, gets a coffee straight after, fasts until midday, rushes to get to work on time, fights the traffic battle and then tries to smash through all your emails and to-do list before lunch...I get it...But its time to rethink your morning routine. So why not try: *Sleeping in *Having a coffee AFTER breakfast *Eating breakfast! with a good source of protein, fats and carbs. *Giving yourself 10-15mins for a meditation or journalling practice. Other things I often use in clinic to avoid this morning cortisol peak include: *Magnesium *L-theanine *Glycine *Adaptogenic herbs like Withania. NB: Always speak to a practitioner before starting on any supplement. Han X See more
04.01.2022 Goats Rue//Galega officinalis On the topic of blood sugar regulation, Goats Rue is one of my favourite herbs for regulating blood sugar levels. This herb is so damn good that one of the active constituents, guanidine was identified by the pharmaceutical industry and made into the drug we now know as Metformin. Metformin is one of the primary drugs used to treat high blood glucose levels and insulin resistance in Type 2 Diabetes, Metabolic syndrome, Obesity and PCOS. ... However, when it comes to herbal medicine, we like to give you the medicine in its whole plant form with all of the goodies that nature intended. Goats rue is also full of bioflavonoids and phenolic compounds that assist in treating insulin resistance and blood sugar dysregulation. On another important note, we dont usually prescribe one herb to fix one complaint. For example, Goats rue will often be mixed with herbs for hormonal regulation in PCOS patients or herbs for adrenal and nervous system function for patients where stress is playing a key role in their blood sugar dysregulation. Thats my favourite thing about herbal medicine, it is ALL individualised for you and your needs. Herbs are wonderful and complex things. As always, seek professional advice before taking any herbal medicine. Its taken me 4 years to learn how to safely prescribe herbs and I am SO passionate about using that herbal wisdom to help you on your healing journey. Han X See more
04.01.2022 ACNE & INSULIN// I have had a few people interested in learning more about treating acne naturally. Without even getting into herbs, supplements or skincare just yet there are some really simple things you can start doing right now to help your skin. Insulin is the wonderful hormone that controls our blood sugar levels by opening the gates for sugar to enter the cells of our body. However, when we produce too much insulin, it can also have other effects and contrib...ute to breakouts. This includes: *Insulin increases the production of androgens and helps expose androgen receptor sites (too many androgens such as testosterone can drive acne- think of the classic pubescent teenage boy with acne) *Insulin increases the effects of insulin-like growth factor 1 (IGF-1). IGF-1 has been found to increase oil production in skin cells, increase skin inflammation and increase pathogenic skin infections associated with acne such as Propionibacterium acnes. So, if high insulin levels can cause acne, how do we manage our insulin levels? 2 things you can do today are: 1/ Avoid dairy- dairy products have been found to have a greater effect in increasing insulin and IGF-1 after meals. This is why your milky coffee, chocolate bar or cheesy pizza can cause you to break out. 2/ Follow a low GI diet to regulate your blood sugar levels and therefore regulate your insulin levels. What does this mean? *Eat small regular meals *Include a source of protein in every meal and snack *Avoid processed and refined sugars and carbohydrates- avoid the packages! *Consume low GI, complex carbohydrates such as sweet potato and wholegrains (e.g. quinoa, brown rice) *Add some cinnamon to your carbohydrates- add 1/2tsp to your smoothie, oats or roast sweet potato. *Limit your caffeine & alcohol intake- these can both impact your blood sugar levels. Clean up your diet, clean up your skin. Han X See more
03.01.2022 Ashwaganda// Withania Somnifera One of my favourite herbs! Withania has been used for thousands of years and has its roots in Ayurvedic medicine. Withania, or as many know it Ashwaganda, is one of my go to herbs for SO many common presentations in clinic. This includes stress, anxiety, insomnia, hyperactivity, fatigue, iron deficiency, hypothyroidism and so many more. Here are some cool facts about Withania: *It can increase Thyroid hormone T4 by up to 40% ... *It can reduce serum cortisol levels in states of stress *It can improve sleep quality- onset and duration *It is high in iron and has been shown to increase hemoglobin and red blood cell levels *It improves blood sugar regulation- especially when related to stress *It modulates the immune system by increasing white blood cell, platelet, natural killer cell and neutrophil counts. Seriously an amazing herb! But unfortunately not all Ashwaganda products are made equal and there are certainly times when I would NOT recommend this herb. So as always, seek professional advice before taking herbs for therapeutic purposes. Han X See more
03.01.2022 Stress impacts hormonal levels in 2 key ways. Today, we will look at its impact on the adrenals which are responsible for producing 30-40% of our sex hormones. The first diagram shows how our hormones are made in the adrenals. Pregnenolone is converted into: 1.Progesterone, which can then be used to make cortisol and 2. DHEA, which is the precursor to our sex hormones testosterone and oestrogen. ... As mentioned in a previous post, stress can lead to high cortisol levels. The second diagram shows how stress can drive these hormonal pathways to create more cortisol. However, you can see the flow on effect as there is a reduced amount of progesterone, oestrogen and testosterone. When looking at hormones, ratios are far more important than the individual quantities. The increased production of cortisol can be at the expense of any of these hormones and cause our ratios to go off balance. This is particularly important in conditions such as: *PCOS *Endometriosis *PMS *Dysmenorrhea (painful periods) *Infertility *Lowered Libido *Premature Aging *Oestrogen Dominance *Acne Stress and high cortisol levels are often key underlining issues that get missed when treating these conditions. Things happen in life where stress is unavoidable, and work or study may take priority. I dont believe you need to eliminate stress from your life to achieve hormonal balance. However, I do believe you can use evidenced based strategies to support your body during stressful times so that your work, study, financial or life goals do not come at the expense of your health and hormones. Han X @ Brisbane, Queensland, Australia See more
02.01.2022 HAN IS BACK! As of next Thursday July 9th, I will be back in the student clinic at Endeavours Wellness Clinic. If youve been holding out for an appointment, I will now be available on Thursdays 8:30am to 5pm.... TO BOOK: Link in bio and request a naturopathy appointment with Hannah Williams and include your preferred Thursday date & time. OR DM me and I can help organise an appt time for you. I am beyond excited to get back into clinic and continue to experience the beauty of herbal and nutritional medicine. Come join me, Han X See more
