High levels of histamine can be associated with a wide range of symptoms and conditions including eczema, hives, migraine/headache, sinus congestion, gut dysfunction and allergy-type symptoms. Chronically elevated histamine levels can lead to developing histamine intolerance and mast cell activation syndrome and can impact hormone health by stimulating the production of oestrogen. To combat increasing (or overloaded) levels of histamine, individuals are encouraged to follow a low histamine diet by avoiding foods that contain high amounts of histamine or foods that liberate histamine. Some of the highest histamine-containing foods include smoked and cured meats, aged cheese, fermented foods, alcohol and tomatoes.
Aim to include a range of fresh foods including fruits, vegetables, nuts and seeds. Many healthy foods still contain high levels of histamine so it is important to seek professional help around individual diets and eating patterns. In some cases, supplementation may be required to reduce histamine levels by enhancing histamine metabolism and excreting it from the body effectively. Quercetin, vitamin C, omega-3 fatty acids and probiotics can help to lower histamine levels and reduce associated symptoms.
Modifying lifestyle and environmental factors can help to reduce the histamine load. Following a routine sleep-wake cycle, avoiding environmental allergens including dust and mould and getting regular exercise can help to regulate histamine production and excretion.
In saying all of this, histamine does get a bit of a bad wrap as it is required for many body functions. Histamine plays a role in the production of stomach acid and digestion, helps to regulate our circadian rhythm and support brain health and cognition.
Balancing optimal histamine levels is essential to promote good health. A Naturopath can provide a targeted dietary and lifestyle management plan as well as prescribe specific practitioner-only supplements and herbal medicine to reduce and optimise histamine levels.
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