What is Histamine and What Does It Do for Us?

Histamine is a natural chemical produced in the body that plays a vital role in various bodily functions, such as regulating immune responses, aiding digestion, supporting brain function, and more. It is produced from the amino acid histidine and is present in various areas of the body, including the gut, brain, and immune cells. While histamine is essential for maintaining normal bodily processes, having too much of it can lead to an array of symptoms, including itching, headaches, digestive issues, and even hormonal imbalances in women.

When histamine levels become too high—either from an increased histamine load or poor histamine clearance—this can lead to significant health concerns. Maintaining a healthy balance of histamine is key to supporting your overall well-being.

How Histamine Impacts Your Health:

Histamine interacts with many different systems in the body, and when levels become imbalanced, a wide variety of health issues can arise. Below are some key ways histamine can impact your health:

Connection to Immune Responses: Histamine is a key player in immune function. Imbalances can cause increased inflammation, which may leave you more susceptible to various health problems.
Interaction with Hormones: Histamine can influence hormone activity, particularly oestrogen, which can exacerbate conditions like PMS and endometriosis.
Effect on Allergic Reactions: Histamine is a driving force behind allergic reactions, causing symptoms like itching, swelling, and rashes.
Influence on Digestion: Histamine plays a role in gastric acid secretion, which can impact digestion and contribute to conditions like acid reflux and ulcers.
Impact on Mood and Sleep: Elevated histamine levels can disrupt neurotransmitter balance, leading to issues like anxiety, insomnia, and brain fog.

Too Much of a Good Thing: Histamine and Mast Cell Activation

While histamine is essential for many bodily functions, too much of it can lead to a variety of uncomfortable symptoms such as diarrhoea, painful periods, anxiety, skin issues, brain fog, and insomnia. High histamine levels can be triggered by consuming histamine-rich foods, experiencing stress, or dealing with gut or hormonal imbalances (especially elevated oestrogen).

Some individuals may develop histamine intolerance, which occurs when the body struggles to break down histamine efficiently. Additionally, Mast Cell Activation Syndrome (MCAS) is a condition where the body’s mast cells release excessive amounts of histamine and other inflammatory substances, leading to allergic reactions, inflammation, and digestive issues. Proper management of both histamine intolerance and MCAS is essential to alleviate symptoms and improve quality of life.

Signs Your Histamine Levels May Be Out of Balance:

Allergic Reactions: Itching, hives, swelling
Digestive Issues: Acid reflux, bloating, loose stools, food intolerances
Neurological Symptoms: Headaches, brain fog, insomnia
Mood and Energy: Mood swings, anxiety, irritability, fatigue
Immune and Inflammatory Symptoms: Increased infections, chronic UTIs, inflammation
Hormonal Imbalances: Irregular periods, PMS, worsened perimenopausal symptoms

Conditions Linked to High Histamine and/or MCAS:

Digestive: IBS, GERD/Reflux
Autoimmune & Chronic: Autoimmune diseases, CIRS, POTS
Skin & Respiratory: Eczema, psoriasis, asthma
Women’s Health: Dysmenorrhea, endometriosis, interstitial cystitis, infertility
Food-Related: Food intolerances and allergies

Factors That Disrupt Histamine Balance:

Several factors can disturb histamine levels, exacerbating symptoms and leading to chronic health conditions:

High Oestrogen: This can destabilise mast cells and lower levels of the DAO enzyme, which is responsible for breaking down histamine, particularly during points in the menstrual cycle when oestrogen levels are elevated, such as ovulation, or during perimenopause.
Gut-Brain Axis: An imbalance in gut bacteria can increase histamine production, worsening symptoms.
Stress: Chronic stress can elevate histamine release through mast cell activation, further aggravating symptoms.

Strategies to Manage Histamine Levels:

Managing histamine levels is essential for overall health and wellness. Below are some practical tips for keeping histamine in check:

Balance Your Diet: Focus on eating high-quality proteins, healthy fats, and complex carbohydrates at each meal.
Be Mindful of Your Histamine Intake: Limit or avoid high-histamine foods like aged cheeses, processed meats, fermented foods, and alcohol, especially during times when oestrogen is high, such as around ovulation. Be cautious with histamine-triggering foods like tomatoes and bananas. However, a low-histamine diet can be restrictive, so aim for moderation rather than complete elimination.
Support Digestive Health: Use probiotics, prebiotics, and supplements that support a healthy gut. Also, ensure adequate intake of nutrients that support the enzymes that break down histamine, such as DAO and HNMT.
Manage Stress: Practice stress-relieving techniques such as meditation, deep breathing exercises, and regular physical activity.
Optimise Sleep: Establish a consistent sleep routine and create a restful environment for better sleep.
Monitor Hormonal Balance: Manage oestrogen levels and other hormonal fluctuations to help control histamine levels.
Reduce Environmental Triggers: Minimise your exposure to allergens and pollutants by using air purifiers and opting for natural cleaning and personal care products.
Incorporate Anti-Inflammatory Foods: Add foods like turmeric, ginger, and omega-3-rich options to help manage inflammation.

Further Functional Testing Recommendations:

To get a deeper understanding of how histamine affects your body, consider these functional tests:

DUTCH Hormone Test: Check oestrogen levels, oestrogen detoxification, and cortisol (your stress picture).
More info here
Histamine DNA Report: Check genetic factors that impact the breakdown of histamine.
Learn more
Microbiome Stool Test: Assess gut permeability and overall digestive health.
Details here
Methylation 31 Test: Investigate glutathione levels, MAOB, and ammonia.
Explore the test

By understanding the role of histamine in your body and taking steps to manage its levels, you can support your overall health and reduce symptoms related to histamine imbalances.