You would rarely hear the word in discussions about allergies, but histamine is an important chemical in our bodies, which affects different systems. So what is this histamine and why is it so crucial?
Histamine’s Role in the Body
Histamine is a neurotransmitter inside our bodies, and it acts to make an immune response to several factors. It is produced by cells called mast cells and is like a local alarm system in the human body. When it receives allergens or foreign factors, histamine gets released, causing inflammation and reactions that protect the body, such as helping digest things, sleeping, and having something to do with even the brain.
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How Histamine Affects Health
Despite its critical functions, an excess of histamine causes unpleasant symptoms. Elevated histamine levels can throw the body out of balance and cause allergic reactions without the presence of any actual allergens. It is at this point that histamine intolerance comes into play.
Recognizing Histamine Intolerance
Most individuals are suffering from its symptoms but have no idea that this can be histamine intolerance. Since this condition is known and its symptoms are well identified, it can be handled very appropriately.
Common Symptoms of Histamine Intolerance
Histamine intolerance can be manifest in different ways and commonly presents as an allergic reaction. Symptoms include headache, hives, itch, gastrointestinal disturbances, nasal runny, and even anxiety. Some people have the effect of flushing, swelling, or shortness of breath, which makes it tough to diagnose because such signs overlap with other diseases.
Causes of Histamine Intolerance
Histamine intolerance is a disease in which the human body is unable to break down histamine. The breaking enzyme should be referred as Diamine oxidase or DAO but deficiency is hereditary, diet or certain types of medicines induced. Other disorders of the gastrointestinal tract can also reduce DAO and therefore hampers working with histamine.
Natural Methods for Balancing Histamine Levels
Histamine does not have to be managed using antihistamines. There are some natural approaches to balancing histamine and these are on diet, supplements, and lifestyle.
Dietary Modifications
For histamine management, diet is one of the major fundamental principles. Some foods contain a lot of histamine and there are foods that trigger release; it is very crucial to observe what to eat and what not to eat.
Foods to Avoid
Some histamine containing foods are panela cheese, sauerkraut,, processed meats, wine, beer, and fish like tuna and mackerels. Tomatoes, spinachs, eggplants and avocados are some of the foods which increase histamine in the body.
Eat These
What to eat: stress on foods with low histamine content and containing antioxidants. Fresh fruits except citrus, vegetables, gluten-free grains, and fresh meats are safer choices. Foods high in vitamin C and B6, such as bell peppers and bananas or citrus fruits and bananas, can aid in the histamine metabolism.
Histamine Management Supplements
There are also some supplements that, when taken, will help maintain histamine levels within the body. Vitamin C is effective in suppression of histamine and quercetin, a flavonoid, proved to have the anti-inflammatory components in onions as well as apples. Complements of DAO will assist a person with low RED of the enzyme to digest the histamine in the digestion process.
Lifestyle Modifications to Support Histamine Balancing
Apart from diet, some lifestyle changes might have a significant impact on histamine levels to enable symptom management.
Stress Management and Impact on Histamine
Histamine release is well documented to be associated with stress and this can deteriorate symptoms. Daily exercising like yoga or meditation, as well as daily activity lowers stress and thus maintains a balanced histamine uptake.
Sleep and Histamine Levels
Histamine is connected to wakefulness and the regulation of sleep, therefore spikes can be caused by poor quality sleep. This means that quality sleep will be ensured through a consistent sleep schedule and a relaxing evening routine, as well as avoiding screens before bedtime promotes histamine regulation.
Professional Help
While many people with histamine intolerance can regulate their intake and lifestyle to control their symptoms, in some instances, medical management is necessary. A patient should seek the advice of a healthcare provider if they cannot manage the symptoms using natural means or when they impact daily life significantly. Some diagnostic tests will help diagnose the levels of DAO or other related problems to determine a better plan for controlling the condition.
