Do you suffer from PMS or PMDD, and can’t seem to find any relief? Histamine intolerance might be to blame.
We often associated histamine with allergic symptoms, but there is much more to this compound. A healthy amount of histamine is needed for the body to function. But if you have histamine intolerance, it can have a cascade effect across your gut, immune system and hormone balance.
What is histamine?
Histamine is a neurotransmitter (brain chemical). It plays several roles in the body such as:
- Meditation of allergic reactions
- The secretion of gastric acid
- Inflammation and healing
In the brain, histamine also supports functions including memory. So it is an essential compound in the body. But unfortunately, too much of it is linked to many health issues. In fact, some studies have even linked high histamine to Parkinson’s and schizophrenia.
The link between histamine intolerance and hormones
Histamine has a direct link with both progesterone and oestrogen. Oestrogen promotes the release of histamine from mast cells, causing higher levels.
On the other hand, progesterone supports diamine oxidase (DAO). DAO is an enzyme that breaks down histamine. It’s common to see low DAO levels in those with histamine intolerance. DAO also tends to be lower in the luteal phase of your menstrual cycle.
It’s not just your cycle that affects histamine. There are also certain phases of life to consider:
Pregnancy – the placenta supports DAO production. Many women report improved symptoms and fewer allergies during their pregnancy
IVF – while undergoing IVF treatment, high oestrogen can exacerbate allergic symptoms
Menopause – as the hormone balance shifts, women report worsened allergies, hives and itchy skin
Symptoms of histamine intolerance
The most common symptoms include:
- Allergy flare-ups
- Brain fog
- Hives
- Red rashes
- Itchy or flushed skin
- Red eyes
- Facial swelling
- Runny nose
- Headaches
- Asthma or hayfever attacks
There are also symptoms that tend to be cyclic. This means they can arise mid-cycle when oestrogen rises. More cyclic symptoms can include:
- Diarrhoea or loose bowel movements
- Runny nose
- Headaches
- Menstrual cramps
- Low blood pressure
- Irregular heartbeat (this could be too fast, too slow or an irregular rhythm)
- Hives
- Flushing
- Wheeze
You may also experience emotional and mental symptoms such as:
- Insomnia
- Addictive tendencies towards food and alcohol
- Depression – histamine can inhibit serotonin release
- Feeling irritable or grumpy
How to relieve your symptoms naturally
Do you suspect histamine is to blame for your symptoms? There are some simple ways you can reduce its effect on the body.
Reduce your histamine intake
Many foods are naturally high in histamine. If you consume these when your levels are already high, it can make your symptoms more severe.
You’ll find histamine in food & drinks including:
- Pickled foods
- Fermented food and drink
- Alcohol
- Chocolate
- Nuts, beans and pulses
- Cured meats
- Aged cheese
This is the most important step to relieve your symptoms. Studies found that after 4 weeks on a low histamine diet, nearly 75% of patients saw improvements.
Boost your magnesium levels
Magnesium helps to break down excess histamine. I recommend using 200-300mg 1-2 times per day to boost your levels.
Looking for a good magnesium supplement? Here is one I recommend.
Support DAO production
We want to produce a good amount of DAO as it helps to break down histamine.
You can do this by consuming raw olive oil or mung bean sprouts. Or if you prefer, you can take a DAO supplement such as this one.
Increase key nutrients
As well as magnesium, there are several other nutrients to consider adding. I often recommend:
- Vitamin C
- Quercetin
- Copper (if levels are low)
- Vitamin B6 – an activated B6 is best
Looking for relief from histamine intolerance?
You can download my FREE low histamine diet plan here.
