Summer can be for some the time when allergies show up. I can remember many a camping trip where I was sneezing so hard and my eyes were watering so badly that we had to come home early – there is nothing fun about sharing a tent with a sneezy, snot monster.   

You may find that now as a mid-aged woman that you are reacting even more – itchy skin, bloated belly, diarrhoea.  There are several reasons why.

 

First – What is Histamine?

Histamine is a protein (or rather an amine) which is a type of chemical that we make in our body that has various functions including communication to our cells from our brain. 

In allergy, it is the histamine that creates itching via nerves, it can make us vomit or have diarrhoea when we eat certain foods and it constricts the muscles in our lungs making it hard to breathe. It is histamine that is behind anaphylactic reactions.

It is very important to our health:

• tells stomach cells to make stomach acid (hydrochloric acid) so we can digest our food and absorb our nutrients
• it helps our brain stay awake (which is why some antihistamines can make you drowsy)
• it protects us from foreign invaders including parasites

 

There is also a relationship between oestrogen and histamine.  You may notice (if you track) that you have certain symptoms at certain times of your cycle for example – migraines, brain fog, itchy skin or hives, anxiety, struggling to sleep – more often than not this can be due to histamine and oestrogen.  

Oestrogen stimulates the release of histamine and reduces an enzyme called DAO which helps clear oestrogen from the body and histamine stimulates the ovaries to release oestrogen which then becomes a vicious circle. 

During ovulation, when we typically have higher amounts of oestrogen we can end up with higher levels of histamine and so may experience those symptoms I just mentioned.

Progesterone, counterbalances this by increasing DAO enzyme and can prevent the release of more histamine.

In some women, this can mean that during menopause – IF they are experiencing high amounts of estrogen and low levels of progesterone – those allergy type symptoms can increase.  Yes, your itchy skin can be due to hormone imbalances, you are not losing your mind. 

High amounts of oestrogen have been linked to heavier periods, menstrual migraines, anxiety, endometriosis, insomnia, pre-period bloating, menstrual diarrhoea, itchy skin and sneezing, irregular periods… because of its relationship with histamine. 

High amounts of histamine have been linked to diarrhoea, cramping, bloating, reflux, nasal congestion and sneezing, asthma, heart palpitations, itchy skin and hives, headaches, migraines, anxiety, insomnia, painful periods, irregular periods and cycles, endometriosis – when there are cyclic patterns it may in part be due to its relationship with oestrogen. 

Why high histamine? 

There are several reasons why you could be experiencing high amounts of histamine. 

1. You’re transitioning into menopause and therefore experiencing high or fluctuating levels of oestrogen and possibly low levels of progesterone. 
2. Lack of the enzymes DAO or HNMT which clear histamine from the body
3. You are eating a huge amount of histamine rich foods OR foods that block the enzymes
4. You are taking medications that block those enzymes from working properly e.g. muscle relaxants, blood pressure medication, antibiotics, diuretics, anti vomiting, cough medication, pain medication, asthma medication and some hormonal contraceptives. 
5. You have gut disorders (IBS, IBD, Coeliac) which results in increased inflammation
6. You have a bacterial infection such as SIBO (Small Intestinal Bacterial Overgrowth) which has been shown to stop food being digested properly causing the overproduction of histamine. The DAO enzyme cannot break down the excess histamine (think blocked drain). 

Here are my top tips:

1. Track your cycle and see if specific histamine symptoms occur around ovulation or prior to your period. 
2. Try an anti-histamine diet for a month or so and see if that improves symptoms – you may just need to reduce histamine- rich food around the times when your symptoms increase (as shown in your tracker).  Histamine rich foods include: fermented foods, leftovers, alcohol, cheese, tinned fish, dried fruits, avocado, processed meats, spinach.   There are also foods that trigger the release of histamine naturally in the body such as alcohol, chocolate, citrus fruits, nuts, bananas and tomatoes and foods/beverages that block the enzyme DAO – alcohol, tea, and energy drinks. 
3. You could have an underlying food intolerance and that is increasing the histamine levels. This needs to be checked – the best way is through elimination and then challenge (if intolerances) and skin prick test for allergies. 
4. Reduce stress – yes I know, how many times do I say this. Stress will create imbalances in your hormones and stuff up your digestion. This won’t cost you anything!
5. You can test to see if you do not make enough of the enzyme DAO. It’s not an easy test to get and is fairly expensive. You can do this through nutritionists, naturopaths and functional doctors. 
6. Heal any gut conditions including SIBO – unless this is sorted, you will only ever get a temporary fix. Eat those veggies and get help. 
7. Try an DAO supplement. There has been some good research to show that supplementation can significantly reduce symptoms. This is a much better supplement to take than living on antihistamines and I have personally seen some massive changes in symptoms in clients. 
8. Make sure you are getting enough vitamin B6 – it upregulates the DAO enzyme, boosts production of progesterone and the anti anxiety brain chemical called GABA. Either choose a supplement or make sure you are eating plenty of meat especially chicken, sunflower seeds, chickpeas, leafy greens, papayas and cantaloupe melons.  

If you would like to know more or want some help then please book a free chat with me – I can support you with all of these tips.

References

1. https://pubmed.ncbi.nlm.nih.gov/22723800/
2. https://pubmed.ncbi.nlm.nih.gov/17166400/
3. https://www.semanticscholar.org/paper/Histamine-in-two-component-system-mediated-Kyriakidis-Theodorou/bebd64d1e7a7dd400b704aeab62e342e0533207e?p2df
4. https://academic.oup.com/ajcn/article/85/5/1185/4633007?login=false
5. https://www.sciencedirect.com/science/article/abs/pii/S0301054615000932
6. https://www.hindawi.com/journals/jir/2015/351829/
7. https://medlineplus.gov/medlineplus-videos/histamine-the-stuff-allergies-are-made-of/#:~:text=Histamine%20works%20with%20nerves%20to,reaction%20that%20is%20potentially%20fatal.
8. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6859183/

 

Email me at admin@sarah-brenchley.com or book a free discovery call to discuss how I can help you. I offer a 1:1 sessions and various programmes on gut health, empowered eating (non-diet approach to food and weight) and menopause. Go to https://sarah-brenchley.com/links for information and free resources and join the best Facebook Group ever  – Women’s WellBeing Circle. 

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