Ann Ahern Nutrition

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Ann Ahern Nutrition Ann is a qualified nutritionist. After seeing the benefits of healing the body through diet, Ann dec

You are not what you eat…you’re what your little microbes can digest!Nothing beats a vegetable market for colour - and t...
28/09/2026

You are not what you eat…you’re what your little microbes can digest!
Nothing beats a vegetable market for colour - and that colour is exactly what our gut microbes love.
✅ The fibre in vegetables feeds our gut microbes, which produce compounds that nourish the gut lining and help calm inflammation (PMID: 29902436)
✅ Variety matters - research by Prof. Jens Walter in UCC and APC Microbiome Ireland shows different fibres feed different microbes. (PMID: 32004499)
✅ A healthy gut also supports your thyroid - helping you absorb key nutrients like selenium, zinc and iron.

Gut health is at the heart of my clinic work, from bloating and reflux to hormone and thyroid health. Watch out for more gut - loving tips and recipes coming soon!

🥤 Could a daily glass of beetroot juice help lower blood pressure?A recent study from the University of Exeter found tha...
13/07/2026

🥤 Could a daily glass of beetroot juice help lower blood pressure?

A recent study from the University of Exeter found that drinking nitrate-rich beetroot juice twice a day for just 2 weeks significantly lowered blood pressure in older adults.

Researchers believe this is linked to positive changes in the oral microbiome, helping the body produce more nitric oxide - a compound that relaxes blood vessels and supports healthy circulation.

🌱 Don’t like beetroot? Other nitrate-rich foods include:
✔️ Spinach
✔️ Rocket (arugula)
✔️ Celery
✔️ Fennel
✔️ Kale

While more research is needed, this is another reminder of how powerful nutrition can be in supporting cardiovascular health.

💚 Food really is medicine.

01/07/2026

I soak the oats, chia seeds, walnuts and pumpkin seeds in kefir overnight to support digestion and add beneficial bacteria.
Then I top them with Greek yoghurt for protein, almond butter for healthy fats and a handful of berries for fibre and antioxidants.
Oats are a fantastic source of soluble fibre, including beta-glucans, which support heart health. Because they’re also a carbohydrate, having them with protein, healthy fats and extra fibre can slow digestion, promote satiety and help reduce a blood sugar rise after your meal.
Having balanced meals like this is one of the simplest ways to support stable energy, reduce mid-morning cravings and nourish your body throughout the day.

So what can you actually do to support your thyroid?Following on from my last two posts - if you’ve been told your blood...
28/06/2026

So what can you actually do to support your thyroid?

Following on from my last two posts - if you’ve been told your blood tests are ‘normal’ but still don’t feel right, here are some everyday places to start:

✅Prioritise sleep - aim for a consistent bedtime and a relaxing wind down routine. For me, that’s a cup of chamomile tea, putting the screens away and reading my book before bed. Even small changes here can help reduce the over load on your body.

✅Find ways to manage stress - we all experience stress; it’s part of life. It’s how we respond to it that matters. Small daily practices such as meditation, breathing exercises, yoga or simply going for a walk can make a real difference. Even taking 10 minutes each day to pause and breathe is a great place to start.

✅Look at your nutrient status - Nutrients such as selenium and zinc are involved in normal thyroid hormone metabolism and thyroid function. Brazil nuts are a great source of selenium ( just 2 a day is plenty), while pumpkin seeds, h**p seeds and oats are good sources for zinc.

✅Eat enough, regularly, with balance in mind - Aim to include plenty of vegetables, good quality protein, healthy fats, fibre-rich foods and antioxidant-rich foods. Eating balanced meals regularly also helps support stable blood sugar levels, which can benefit your overall energy and wellbeing.

None of these replace personalised testing or support, but addressing these everyday foundations is a great place to start.

Thyroid hormones don’t work in isolation.Your thyroid doesn’t work on its own - it’s influenced by:✅ Nutrient status✅ St...
26/06/2026

Thyroid hormones don’t work in isolation.

Your thyroid doesn’t work on its own - it’s influenced by:

✅ Nutrient status
✅ Stress levels
✅ Sleep quality
✅ Gut health
✅ Blood sugar balance
✅ Inflammation

Looking at the bigger picture matters.

None of these show up directly on a thyroid panel. But your body keeps score of all of it, and one way it copes is by slowing down thyroid hormone conversion to protect you.

Stress and poor sleep were a big part of my own thyroid story - I know firsthand how easy it is to overlook those everyday factors.

This is why, with my clients, I’m always asking: what’s really going on? I like to dig deep to try and find the root cause.

Part 3 is coming up next, where I’ll share some practical ways to start supporting your thyroid.
If any of this sounds familiar, contact me for a free discovery call to go through what’s going on for you. Link in the bio.

It’s not just about your blood results.Many people are told their thyroid results are ‘normal’ while still living with:✅...
23/06/2026

It’s not just about your blood results.

Many people are told their thyroid results are ‘normal’ while still living with:

✅ Fatigue
✅ Brain fog
✅ Weight changes
✅ Hair loss
✅ Constipation
✅ Anxiety
✅ Low mood

Symptoms need to be addressed too.

Normal bloods don’t always reflect the full picture. Often, they reflect your body adapting to underlying stressors.

I’ve been following the work of Dr Eric Balcavage, a functional medicine practitioner who specialises in thyroid physiology, and his core message has really resonated with me: the thyroid isn’t broken - it’s responding to stress.

In my practice I never look at blood results in isolation. I look at the whole picture, because that’s where the real answers usually are.

This is part 1 of a short series on thyroid health. Part 2 is coming soon.

🌞Make the most of this gorgeous sunshine today!Following on from our last post about vitamin D - sunlight is still the m...
21/06/2026

🌞Make the most of this gorgeous sunshine today!

Following on from our last post about vitamin D - sunlight is still the most effective way to get it. Your body knows exactly how to make and absorb vitamin D from sun exposure, in a way it simply can’t replicate from food or supplements.

Just remember to enjoy it safely and avoid burning.

When did you last check your Vitamin D levels? I found this statistic both really interesting and honestly a little bit ...
19/06/2026

When did you last check your Vitamin D levels?

I found this statistic both really interesting and honestly a little bit scary - but also so easy to correct once you know what your levels are.

A new University of Surrey study found severe Vitamin D deficiency raises the risk of hospitalisation from respiratory infections like bronchitis and pneumonia by 33%.

In Ireland we do not get adequate sunlight from September to April. That’s 7 months of purely relying on a few foods and supplements to keep our levels up.

Most people with low Vitamin D aren’t even aware of this. Why? Because the symptoms - fatigue, low mood, constant colds - look exactly like ‘just being run down in winter.’

Don’t guess. Get tested.



Source: University of Surrey

Supplements that support better sleep:As promised- here is a breakdown of the key nutrients that can make a real differe...
15/06/2026

Supplements that support better sleep:

As promised- here is a breakdown of the key nutrients that can make a real difference to your sleep.

1️⃣ Vitamin D- low levels are strongly linked to poor sleep quality - most of us in Ireland are deficient especially in winter.
2️⃣ Iron - low iron can cause restless legs and disrupted sleep - get your ferritin levels checked with your GP before supplementing.
3️⃣ Magnesium glycinate - this is my absolute favourite, it relaxes the nervous system and muscles and helps you fall and stay asleep.

BUT before taking supplements especially Vitamin D and Iron get your levels tested.

My Pre-Bed RoutineFollowing on from my last post, here is what has been working for me when I actually remember to do it...
14/06/2026

My Pre-Bed Routine

Following on from my last post, here is what has been working for me when I actually remember to do it!!🙈 I am getting better!!😊

My simple evening routine:

1️⃣Herbal tea one hour before bed
2️⃣Magnesium glycinate 30 minutes before sleep
3️⃣Screens off and lights dimmed about one hour before bed
4️⃣Consistent bedtime every night

My favourite herbal teas (that I have now managed to grow myself!!!)
🍋Lemon balm- gently calms a busy mind and eases stress before sleep
🌼 Chamomile - the classic bedtime tea, naturally relaxing and soothing

Other nice options:
🌿Valerian root- stronger and well researched for sleep
🌿Passionflower - great for quieting an anxious mind
🌿Holy basil (Tulsi) a wonderful adaptogen for stress and restful sleep

If you want to know more about which supplements actually support better sleep? Watch out for my next post. 😊

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Cork
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