Understanding Histamines: The Misunderstood Messengers of our Body
maybe this sounds familiar?
Runny nose, unexplained rashes, headaches, heart palpitations, anxiety, brain fog, severe PMS and painful periods or digestive pain after eating certain foods? Maybe one or more of these sound somewhat familiar? You could have an underlying histamine issue that you weren’t even aware of!
Histamines are often misunderstood, viewed merely as the villains behind seasonal allergies or intolerances. But in truth, histamines are a crucial part of our immune system and play a significant role in digestion, sleep, and brain function.
Let’s unpack what histamines are, how they work, what happens when they go rogue, and what you can do if you suspect a histamine intolerance.
WHAT ARE HISTAMINES?
Histamines are chemical compounds produced by immune cells called mast cells and basophils. They act as messengers in your body, helping to regulate key processes, including:
Immune Response: Histamines alert the immune system to potential threats, triggering inflammation to fight off invaders
Gastric acid production: In the stomach, histamines stimulate acid secretion for digestion
Nervous system function: Histamines act as neurotransmitters, influencing wakefulness, appetite, and cognition
While Histamines are essential for many bodily functions, problems arise when there’s too much histamine or your body cannot break it down effectively.
WHAT IS HISTAMINE INTOLERANCE?
Histamine intolerance occurs when your body struggles to break down excess histamine. Normally, the enzyme diamine oxidase (DAO) in your gut and histamine-N-methyltransferase (HNMT) in your tissues keep histamine levels in check. If these enzymes are insufficient or overwhelmed, histamine can build up and cause a range of symptoms.
SIGNS YOU MIGHT HAVE HISTAMINE INTOLERANCE?
Histamine intolerance symptoms can mimic other conditions, making it tricky to pinpoint. Here are some telltale signs:
Allergy-like symptoms: Runny nose, itchy eyes, and sinus congestion without an actual allergy.
Headaches or migraines: Triggered by certain foods, stress, or weather changes.
Digestive issues: Bloating, diarrhea, or stomach pain after eating high-histamine foods.
Skin reactions: Flushing, hives, eczema, or unexplained rashes.
Heart irregularities: Palpitations, rapid heartbeat, or dizziness.
Mood changes: Anxiety, irritability, or brain fog.
Menstrual irregularities: Severe PMS, heavy periods, or worsened symptoms during your cycle (estrogen dominance can exacerbate histamine intolerance).
WHAT CAUSES HISTAMINE INTOLERANCE?
Several factors can contribute to histamine intolerance:
Gut issues: Leaky gut, SIBO (Small Intestinal Bacterial Overgrowth), or dysbiosis can impair DAO enzyme production (the main intestinal enzyme involved in the metabolism of histamine)
Chronic inflammation: Conditions like IBS or autoimmune disorders can over-activate mast cells, increasing histamine levels.
Enzyme deficiencies: Genetic mutations or nutrient deficiencies (e.g., zinc, B6, or copper) may reduce DAO or HNMT activity (histamine N-methyltranferase - also involved in the metabolism and the inactivation of histamine).
Hormonal imbalances: High estrogen levels can increase histamine release, while progesterone supports DAO production.
Medications: Certain drugs (like NSAIDs, antidepressants, and antihistamines) can block DAO activity.
Dietary triggers: A diet rich in high-histamine or histamine-releasing foods can overwhelm your body.
The link between histamines & estrogen…
Did you know that estrogen is also responsible for triggering the release of histamines? This release happens from the mast cells in the uterus and ovaries. The more estogen we have circulating around the body, the more histamines are produced. Not only that, but the more of our own histamine that is released, the more estrogen that is released from our ovaries - creating this vicious cycle. Estrogen may also slow down and disregulate our DAO enzyme, therefore making it even harder to break this cycle.
So, you might find that all your symptoms are heightened leading up to your period or you might be struggling with both histamine symptoms AND symptoms of estrogen dominance - makes sense right? This is why it is so important to get the FULL PICTURE behind your symptoms, from the root cause through the interpretive testing - what we specialize in at the Soulful Sprout.
HIGH HISTAMINE FOODS TO WATCH FOR…
Histamine is naturally present in many foods or forms during food aging or fermentation. Common high-histamine foods include:
Fermented foods: Sauerkraut, kimchi, kombucha, and aged cheeses.
Processed & cured meats: Sausages, salami, and bacon.
Seafood: Especially shellfish and canned fish like tuna.
Alcohol: Red wine, beer, and champagne are rich in histamines.
Certain fruits and vegetables: Tomatoes, eggplants, spinach, and avocados.
What to Do If You Suspect Histamine Intolerance
Track your symptoms: Keep a food diary to identify patterns between what you eat and your symptoms.
Elimination diet: Temporarily remove high-histamine foods and reintroduce them slowly to pinpoint triggers.
Support gut health: Work on healing leaky gut or addressing dysbiosis with a healthcare professional - This is where our team comes in!
Balance hormones: If estrogen dominance is a factor, support progesterone production and manage stress.
Consider supplements:
DAO enzyme supplements can help break down dietary histamine.
Quercetin: A natural mast cell stabilizer that reduces histamine release.
Vitamin C: Helps lower histamine levels and stabilize mast cells.
Magnesium and zinc: Support DAO enzyme activity.
HOW TO REDUCE HISTAMINE NATURALLY
Eat fresh foods: Focus on minimally processed, freshly prepared meals to avoid histamine buildup.
Incorporate antihistamine foods: Try ginger, turmeric, onions, and foods high in vitamin C.
Practice stress management: Chronic stress can worsen mast cell activation and histamine release.
Address nutrient deficiencies: Ensure adequate intake of B6, magnesium, zinc, and copper.
Experiment with low-histamine herbs: Nettle, chamomile, and holy basil may help regulate histamine levels.
TO WRAP UP…
Histamines are not inherently bad—they are essential messengers in our immune, digestive, and nervous systems. However, when the bucket spills over (or when the balance tips per se), they can cause discomfort and health issues. By understanding your body, identifying triggers, and taking steps to restore balance, you can start getting out of bed in the morning feeling good…for the whole day!
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