Histamine Intolerance and Mood
Controlling histamine levels may be the missing piece for improving mood. Along with the elimination of other allergens, consideration of histamine reduction may be beneficial for people with psychological symptoms. Some histamine is fine for most people as they easily eliminate it, but to much histamine is detrimental and creates intolerance. Dietary changes to reduce histamine or supplements to eliminate histamine and stabilize mast cells become necessary.
Histamine
Histamine is a biogenic amine that's released by cells in response to injury and in allergic and inflammatory reactions, causing contraction of smooth muscle and dilation of capillaries. It's found in mast cells and released upon the detection of an antigen or allergen in the environment. This may be histamine-rich foods or foods that provoke histamine. Histamine intolerance develops when there is dysequilibrium between how much the body makes and how much the body removes.
Histamine Intolerance Symptoms
Many symptoms arise as a consequence of histamine exposure. Along with changes in cardiopulmonary function, those with intolerance generally have some of the following symptoms:
Diarrhea
Anxiety
Migraines or other headaches
Stomach pain (IBS)
Fast heart rate
Hives & itchy skin
Red color/flushing of skin
Wheezing
Watery eyes
Swelling of the tongue/mouth
Histamine Testing
Testing may either include blood and/or urine samples. In some cases, the metabolite N-methylhistamine may be measured in urine instead of histamine. Notably, a urine test will measure histamine over 24 hours where a blood test reveals a particular moment of histamine release. One can also measure Tryptase, a reliable marker that represents histamine in the body.
Histamine and Mood
Histamine has consistently been implicated in psychological symptoms such as anxiety, depression and overall mood. It seems that the connection between mast cell activation, inflammation, intestinal permeability, elevated zonulin and changes in the gut microbiota in the histamine intolerant individual creates a cascade of events leading to psychological symptoms. (R)
Low Histamine Diet
Histamine accumulates over time until the body can no longer handle it. Eventually, symptoms develop and intolerance ensues in susceptible people. The best thing to do is modify your intake of histamine rich foods and give your body a rest. You can never fully eliminate histamine, but a low histamine diet is usually sufficient. A trial period may include 1-3 month to see if symptoms improve.
What to Avoid
Wheat and products containing gluten
Aged Cheeses
Fermented foods including alcohol
Soured foods
Smoked Meats or fish including shellfish, and cured meats
Spinach (also high in oxalates)
Nightshades
Avocados
Teas (including black and green tea)
Foods to Limit:
Alcohol
Bananas
Tomatoes
Beans
Papaya
Citrus Fruits
Nuts/seeds
Pineapple
Chocolate
Included Foods:
Generally, eating fresh, non-spoiled foods are the best here. Staying away from alcohol, cured meats, aged cheeses and fermented foods can do wonders.
Non-citrus fruits such as berries
Fresh vegetables except nightshades such as tomatoes, and no avocados and spinach
Dairy: If one can tolerate and egg yolk seems to be the safest. Butter in small amounts and ghee
Meats: Freshly cooked meat and poultry
Potatoes, corn, rice, oats (if okay with these grains)
Animal fats are safe here such as beef tallow and bacon fat
Flavoring: Dried herbs and salt
Water, herbal tea, fruit juice (avoiding citrus) and non-dairy milks
Histamine Intolerance Supplementation
The goal here is to contain those stubborn mast cells that release histamine. Instead of over the counter (OTC) anti-histamines, natural remedies may be helpful, and much safer. Diphenhydramine (Benadryl) comes with side effects. People generally feel groggy the next morning, in addition to having a higher susceptibility to decreased cognition, dizziness and headaches as side effects. I favor Quercetin, a bioflavonoid. Quercetin tends to be a good mast cell stabilizer and inhibits the conversion from histidine to histamine. (R) It also tends to lower IgE, which binds to mast cells and releases histamine. (R) Another beneficial compound is ginger, which has been shown to stabilize mast cells and decrease allergic inflammation. (R) A recent review article details the benefits of Berberine, Alpha Lipoic Acid, NAC, Melatonin, Taurine and high dose Biotin in stabilizing these cells (R)
SCFA's and Histamine:
Short chain fatty acids or what are known as postbiotics are produced by bacterial fermentation from certain bacteria in our guts. Bacteria consume the fiber our bodies cannot use, and through fermentation, produce these fatty acids and various metabolites which may be protective and therapeutic for the body. Besides helping with mucosal immunity and colonic health, SCFA's lower histamine and may contribute immensely to helping those with histamine intolerance. (R) The one with the most research is butyrate and interestingly enough, most people are low in this SCFA when stool testing is done. This is most likely from a low fiber diet and lack of diverse vegetables.
Diamine Oxidase and Histamine Intolerance
Another key element with controlling histamine is removing it quickly from the body with diamine oxidase (DAO). DAO is an enzyme you can get in supplement form that helps the body degrade food-based histamine. It's one of two enzymes that naturally clears histamine and can help tremendously, in addition to what I've already mentioned.
Well, that's a wrap, folks. Histamine intolerance is one area of attention when it comes to complex chronic disease, allergy or people with psychological symptoms.
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