Are you the one who is more prone to suffer from symptoms such as insomnia, anxiety, headaches, hives, itchy skin PMS, heavy or painful periods, digestive issues and changes to bowel habits, joint pain, urgency to urinate near your menstrual cycle or during the ovulation phase? If you are fed up and unable to figure out the main reason behind these baffling symptoms, then you must know that histamine and its relationship with your hormones could be the main offender here!
But that's not a complete picture; the other side of the coin shows that histamine is involved in proper digestion, supporting the production of stomach acid, fighting off infections, regulating sleep, hormones, and acting as a neurotransmitter so is critical to our health. The problem occurs when more than normal histamine levels ramp up in the body.
An overview of histamine:
Histamine is an immune signaling protein, which is produced by mast cells and other immune cells in several body tissues. Your mast cells release histamine whenever you are exposed to any allergen, food, or pollen. Histamine is an allergy-inducing chemical and part of the body's defense system. So, if you struggle with hay fever, nasal congestion and other allergies histamine plays a role in the response to these.
Think of it as a broom that sweeps out or expels all the allergens (pollen, dust, food, or pet dander) from your body by making you sneeze, cough, itch, or whatever it takes to get rid of that allergen.
So where are these mast cells found? Surprise surprise the some of them are found in the GUT wall. They are a key element to this intestinal barrier and regulate the epithelial function, integrity and regulate the mucosal immunity. This is why conditions such as SIBO (small intestinal bacterial overgrowth) or leaky gut can be associated with what we call mast cell activation syndrome leading to histamine intolerance. If you don’t have tight junctions in your GUT lining, then food particles can leak through into the bloodstream and the body reacts by releasing histamine. An imbalance of good and bad bacteria known as dysbiosis can also contribute to a worsening picture as bacteria itself releases histamine so can then cause an overload.
Maintaining a delicate histamine balance is crucial for the proper functioning of the body. Excess or deficit both can have disastrous effects. Two enzymes called diamine oxidase (DAO) and histamine N-methyltransferase (HNMT) are responsible for breaking down histamine. If histamine is not broken down properly due to enzyme deficiency or any other reason, you may suffer from histamine surplus- a condition known as histamine intolerance.
Signs and Symptoms of Histamine Intolerance:
Itching sensation in the nose, throat, and eyes
Rashes, Nasal congestion, or stuffy nose, difficulty breathing
Migraine and insomnia
Dyspepsia, flatulence, heartburn, changes in bowel habits
Fatigue and anxiety
Food intolerance
Asthma and menstrual problems
Vomiting and nausea
Depression
Tissue swelling
Bain fog
Irregular menstrual cycles, PMS, heavy bleeding, cramps
Night sweats and heart palpitations
The connection between estrogen and histamine:
Estrogen and histamine make a dangerous duo in a way that both exacerbate each other's production. Mast cells are not only the production sites of histamine, but they also have estrogen receptors. Estrogen stimulates the production of more histamine by binding to receptors on the mast cells.
On the other hand, histamine also stimulates the ovaries to produce more estrogen. As a result, a devastating cycle of a no-win situation is generated that can muddle up your body.
That's why most women suffer histamine symptoms (headaches, anxiety, and migraines) during the ovulation time of the month when estrogen levels are high. Another time in the month when women face histamine symptoms is during the PMS, when progesterone levels start declining. Women can also experience menstrual cramps and period pain because of high histamine levels this is because histamine promotes smooth muscle cell contraction in the uterus. During perimenopause your progesterone is the first hormone to drop leaving oestrogen totally out of control and you can end up in an oestrogen dominance situation this then sets the scene for higher histamine levels in the body. You may have gone your entire life even with no allergies etc, but then you reach this stage in life and suddenly these symptoms kick in.
Estrogen also messes with histamine metabolism by inhibiting the activity of the DAO enzyme. In this way, it increases histamine production while reducing its excretion. In contrast, progesterone subsides histamine production by regulating the DAO enzyme activity. That's why it's good to have more progesterone or balanced hormonal levels.
Foods that cause histamine reactions:
People who are histamine intolerant must be very conscious about their food intake. Your gut triggers an allergic reaction when you drink or eat something having high levels of histamine.
If you are unable to find out which food is causing allergy symptoms, an elimination diet must be your go-to option. You will know within 1-2 weeks if these foods are triggering you. In this diet, all the foods containing histamine are excluded and then introduced one by one to check which food is tolerated by the body or which is triggering symptoms. Foods that are high in histamine are as follows:
· Canned, processed, and frozen foods
· Fermented foods, e.g., kefir, yogurt, soya sauce, and vinegar
· Alcohol and cured meat (bacon, hot dogs, and pepperoni)
· Blk and green tea
· Shellfish
· Foods that are not fresh, e.g., aged cheese
· Bone broth, fish, and seafood
· Dried fruits, peanuts and cashews
· Wheat
· Avocado, spinach, strawberries, and pineapple
· Dairy products
· Certain dressings and sauces
The role of Genetics:
The primary genes crucial for the metabolism of histamine are:
· DAO
· HNMT
· MAOB
· NAT2
· MTHFR.
The core responsibility of histamine n-methyltransferase (HNMT) is to reduce the histamine load in the liver, skin, uterus, and brain. Any genetic variation in the HNMT gene can make you more susceptible to psoriasis, eczema, and itchy skin. Several factors make the HNMT gene dirtier and reduce its efficacy even when you don't carry any HNMT gene variant; these factors include:
· Genetic variation in the MTHFR gene
· Low levels of glutathione
· Low levels of folate, B6, and B12
· High levels of homocysteine
· Poor methylation
A genetic variation or SNP () in the MTHFR gene also results in histamine intolerance. MTHFR encodes the enzymes responsible for metabolizing folate into methyl folate. Genetic variants in the MTHFR gene result in low levels of methyl folate, which in turn affect the methylation process. Compromised methylation will ultimately affect the working of HNMT, resulting in a bulk of histamine in the body.
The same goes for MAOB (monoamine oxidase); any genetic variation in it results in the accumulation of histamine. It is because MAOB is responsible for clearing up the histamine in the brain.
NAT2 is in charge of breaking down histamine into acetyl histamine, which is then defecated via urine. Any hindrance in the functionality of NAT2 will affect the histamine breakdown. As a result, histamine levels keep on rising, and it will bring headaches, abdominal discomfort, runny nose, and itching.
Your genes are not your destination and you can influence your gene expression by making changes in your nutrition and lifestyle. You may even have some of these SNP’s and they have not caused you a problem until now when you are in perimenopause and you have started getting these symptoms possible due to the imbalance of oestrogen and progesterone.
Top 10 ways to Lower the Histamine levels naturally:
A healthy approach is maintaining a balance between 'histamine in' and 'histamine out.' Some best tips to kick off high histamine and detoxify estrogen are as follows:
· A golden rule is to avoid all foods that are fermented, stale, and highly processed as they have high histamine content. Ensure that you consume fresh foods and avoid overripe or leftover foods as much as possible. Fuel your body with anti-histamine foods, which include ginger, thyme, basil, fennel, garlic, peppermint, turmeric, and chamomile.
· Remove all foods mentioned in blog for 1-2 weeks and see if your symptoms improve keep a food diary when you then start introducing these back in.
· Maximise your vitamin B6 intake as it helps in bringing down the histamine levels by boosting the DAO enzyme activity. Foods high in vitamin B6 include meat, sunflower seeds, and potatoes.
· Increase your vitamin C rich foods as it has antihistaminic properties
· Focus on reducing stress levels by engaging yourself in yoga, meditation, or other techniques. Stress is a major contributor to disrupting hormonal balance and plays mischief with gut health. Try to reduce stress by calming intrusive thoughts because not doing so will uplift cortisol levels, ultimately striking down the progesterone levels.
· Make sure that you are consuming enough fiber to feed healthy bacteria. Fiber assists in getting rid of excess estrogen by improving bowel movements. For this, incorporate high-fiber foods into your diet, like a variety of fruits, veggies, and whole grains.
· As part of the estrogen detoxification process, some harmful bacteria facilitate estrogen circulation back into the body, increasing estrogen load. Certain gut conditions, such as SIBO or dysbiosis, may intensify histamine release.
· Taking nettle tea is also a good way to lower histamine levels. Quercetin in nettle tea makes the mast cells more stable, and as a result, they are less likely to release histamine into your body.
· Minimize your exposure to environmental toxins such as phthalates, BPA, and those present in pesticides, food additives, skin care products, and industrial products. These toxins have the potential to mimic estrogen resulting in allergic reactions.
· Avoid foods that provoke inflammation in the body, including fried, processed, and sugary foods. These foods enhance the release of inflammatory molecules, e.g., cytokines and histamine.
· Cruciferous vegetables like cabbage, broccoli, cauliflower, and Brussels sprouts assist the liver in detoxifying estrogen. You must add these vegetables into your diet to degrade the estrogen load.
· Make sure you are getting enough zinc, copper, and vitamin B6 through your diet, as they act as cofactors in the production of DAO. You can also opt for supplements of these nutrients because any deficiency can suppress DAO activity but always check with your GP if you are on medications.
There is no doubt, histamine intolerance can take a toll on your health as it is a complicated journey. But you can conquer it if you have a complete map of what steps to follow. There are so many nutrition, lifestyle and supplements that can help to reduce symptoms but getting the root cause is key and fixing any GUT issues you might have.
If you recognise any of the symptoms mentioned in this blog then you must know that we all are different, biologically and individually. We all need a different, balanced and realistic approach to overcome this roller coaster ride of hormones and protect our brain health. Reach out and email me on katie@nutritioushealth.co.uk or book a FREE review with me below.
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