Histamine intolerance. Natural support.

Histamine intolerance is not uncommon these days. It occurs when the body cannot effectively break down histamine. 

Unlike seasonal allergies which are activated by particular allergens, histamine intolerance with symptoms such as skin irritations, migraines, gastrointestinal problems, and tiredness can persist throughout the year. Pretty unpleasant to live with. 

Let’s delve into the nitty gritty of histamine with suggestions for natural support to help prevent and alleviate symptoms.

What is Histamine?

Histamine is a naturally occurring compound that plays several important roles in the body, including:

• Digestion
• Immune response
• Neurotransmitter

Normally, histamine is broken down in the body by two primary enzymes:

• Diamine oxidase (DAO)
• Histamine-N-methyltransferase (HNMT)

People who have histamine intolerance either lack these enzymes or have issues with their function, resulting in improper breakdown of histamine and its accumulation, which leads to symptoms.

Histamine Intolerance Symptoms

Depending on the cause, and each person is different, these are common symptoms:  

• Headaches or migraines
• Redness of the skin
• Hives or rashes
• Itchy or watery eyes
• Runny or stuffy nose
• Sinus congestion
• Fatigue
• Digestive issues
• Heart palpitations or rapid heartbeat
• Low blood pressure
• Asthma-like symptoms (wheezing, difficulty breathing)
• Mood disturbances – anxiety, irritability

Histamine Intolerance – Common Causes.

It is important to work with a healthcare practitioner to get to the root cause.

Diamine oxidase (DAO) deficiency or if the enzyme isn’t working properly, histamine can’t be adequately broken down and cleared from your system. The cause could be medications or gut issues.

Gut issues like Leaky gut syndrome or an imbalance of gut bacteria can cause inflammation and increase histamine production in the gut. 

Mast Cell Activation Syndrome (MCAS) where the cells that release histamine and other inflammatory molecules, become overactive and release too much histamine, often without any real allergic trigger.

Certain medications can either block DAO activity or promote histamine release, leading to symptoms of intolerance. Examples are diuretics, antihistamines, antidepressants, painkillers and antibiotics

Certain foods are naturally high in histamine or trigger the body to release histamine. Examples are some cheeses, smoked or cured meats, fermented foods, alcohol canned or preserved foods, certain vegetables and fruit.

Health issues can also be a factor, including ongoing stress, autoimmune disorders, and hormonal imbalances.

Histamine Intolerance: What to do

Diet

Choose a low-histamine diet, so avoid foods that are either naturally high in histamine (listed above) or that promote histamine release in the body.

Aim for fresh, whole foods, fresh grass fed meat and wild caught fish, eat non citrus fruit like pears and apples, go gluten free, add loads of leafy green and cruciferous vegetables to your diet, and look for dairy-free alternatives or go raw dairy. 

Drink plenty of water throughout the day to help flush excess histamine.

Lifestyle

Find ways to destress. Stress increases histamine levels. Try yoga, meditation, or deep-breathing exercises and moderate exercise too like walking.

Aim to get 7-9 hours of quality sleep a night. Sleep deprivation can increase histamine sensitivity.

Supplements

• Quercetin – antioxidant, anti-inflammatory and helps prevent the release of histamine. Take with a meal, aiming for 500 mg, 2 to 3 times per day depending on severity. It might cause mild irritation, so start with a lower dose and gradually increase.
• Vitamin C – for the immune system and acts as a natural antihistamine. It can help degrade excess histamine in the body. Take on an empty stomach, but if you find it irritating, you can take it with food. 500 -1000 mg daily, split into 2 doses.
• Magnesium – an essential mineral for your whole body and supports histamine balance by promoting healthy blood flow. Best taken at night, 200–400 mg daily. preferably in the evening as magnesium helps with relaxation and sleep.

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