Histamine intolerance is a HUGE issue for people with gut issues. Certain gut infections or overgrowth produce histamines internally or disrupt histamine degradation from foods.
Some histamine in the body is ok, the problem starts when the bucket overflows. Having more histamine than your body can handle or break down will cause symptoms and discomfort.
The common approach to histamine intolerance is to first remove the food triggers. Things like spinach, eggplant, strawberries, fermented foods, smoked meats or fish( particularly shellfish), aged cheese, red wine or chocolate are some examples. Also, leftovers, particularly leftover meat or fish, AND long cooked bone broth can both trigger histamine.
There are also certain foods and drinks, like black tea, that are not high in histamine themselves, but disrupt the body’s ability to degrade histamine.
A histamine reaction will mimic that of inflammation. Symptoms like itching, rashes, hives or flushing, runny nose, headache, nausea, heart palpitations, insomnia or 3 am wake ups, fatigue, bloating, reflux, shallow breathing and brain fog are most common.
You need a DAO enzymes (produced in the gut) and HNMT (produced in the liver) to break down histamine. If the liver or gut are not functioning well, histamine intolerance can result. Some people supplement DAO enzymes but it doesn’t solve the underlying problem.
I see histamine reactions quite often among clients with overgrowth of yeast (candida), h. Pylori or bacteria in the small intestine.
Histamine causes additional stress on the body and mind and adds to dietary restriction. Most practitioners address it by healing gut pathogens, restricting histamine foods and adding in histamine degrading enzymes.
Bu here’s something no one talks about.
Histamine is also a neurotransmitter, which means it is deeply influenced by your nervous system.
When you are chronically in fight, flight or freeze, your body releases more histamine internally.
Being in this nervous system state reduces DOA and HNMT enzyme activity, leads to mast cell instability and compromises the gut lining and liver function. This all reduces the body’s ability to clear histamine from the body.
Talk of nervous system regulation is everywhere. But it can bring symptom relief to histamine-related reactions.
Here are a few ways to reduce histamine build up in the body through nervous system regulation. It may be enough to keep symptoms at bay as you work on other root causes by grounding the body, toning the vagus nerve and co-regulating with others.
Vagus nerve activation
- Gargling, humming, singing, gaging
- Splash cold water on your face or turn your shower to cold for 30 seconds
- Belly breathing with slow exhales
Somatic grounding
- Shaking your body to release stress and tension
- Laying on the ground or using a weighed blanket (elevate legs over heart)
- Body scanning: putting your attention on sensations in your body, particularly your arms and legs
Co-regulation
- Eye contact or hug with calm person
- Laughing with someone
- Feeling safe with someone
- Massage, self holding
Energetic regulation
- Warm bath or compress
- Essential oils (lavender)
- Rescue remedy flower essence
- Prayer or meditation
- Connection to nature
We are all unique individuals with different stress triggers and histories. What works for one person won’t work for the next. Keep trying things until you find ones that work for you.
Mineral support
Minerals are a great way to support the nervous system. You need a balance of zinc and copper to make DAO enzyme. But don’t start supplementing copper, as it could make you feel worse. It’s important to make sure that copper and zinc are balanced in the body before supplementing. These minerals balance each other and when one gets too high it pushes the other one down.
Zinc is essential for stomach acid and the immune system. You get zinc from animal protein, especially red meat, liver and oysters.
Magnesium is essential for calming the nervous system and supporting HNMT activity. Most people with histamine intolerance are deficient in magnesium.
Potassium is crucial for adrenal support and nervous system stability. Potassium rich foods are potatoes, coconut water, squash and leafy greens.
Avoid processed sugar which depletes all these minerals. And you can also add B6 (P5P) to help clear histamine. Vitamin C and CoQ10 is also helpful.
The take away is….
Anything that reduces stress will help balance the nervous system and reduce histamine reactions.
So if you are worrying about doing everything perfectly and controlling the healing process, understand that this may be throwing your nervous system way out of balance.
Doing something that takes your mind off your problems and gives you peace, joy or calm can be as beneficial as finding the right diet or supplement approach.
Using nervous system regulating tools like walking, coloring or gentle stretching can indirectly address your histamine build intolerance. And do those things with consistency to see the benefits. Just a few times won’t do it.
Solving your healing puzzle also involves breathing deeply (extremely regulation to the body) and cultivate states of surrender, ease and trust. I know that’s easier said than done but it works well to regulate your system, taking it out of fight and flight.
So here’s your sign to do something calming or fun. It will make a difference in your histamine tolerance.
