Is high histamine contributing to your perimenopause symptoms?

What is histamine?

Histamine is a chemical released by your immune system, in response to something which may cause you harm, such as an allergen. Histamines are part of your body’s defence system, causing inflammation and inducing other immune cells to be released to try to remove the allergen from your body.

If you suffer with hay fever, you’ll likely already be familiar with histamine which is released in response to a pollen allergy. Histamine is released at a faster rate than the body can break it down, resulting in the typical symptoms of sneezing, wheezing and itchy, watering eyes. Antihistamines are medications that block or dampen the histamine response, reducing symptoms.

However, histamine isn’t just a problem for people with allergies. If you’re making histamine faster than your body can clear it, your histamine bucket will overflow and you’ll experience symptoms of histamine intolerance.

What are the symptoms of histamine intolerance and how does it relate to perimenopause?

Below are some of the symptoms of histamine intolerance, many of which are also symptoms of perimenopause. They include:

• Headaches and migraines

• Brain fog

• Insomnia

• Itchy skin and rashes/hives/eczema

• Itchy eyes, runny nose and congestion

• Bloating and diarrhoea

• Fatigue

There’s a strong link between oestrogen and histamine who can be thought of as the naughty twins, egging each other on. Oestrogen stimulates the release of histamine from the mast cells (part of the immune system) and histamine stimulates the ovaries to make more oestrogen – a vicious circle! Oestrogen also slows down the enzyme diamine oxidase (DAO), which breaks down histamine in the body, causing histamine levels to build up.

Typically, during perimenopause, oestrogen levels are fluctuating while progesterone levels are decreasing, causing oestrogen dominance. When oestrogen dominates, histamine goes on the rampage. This is why some women experience worse allergy symptoms at ovulation (when oestrogen is highest) and why pregnant women often notice a reduction in their allergy symptoms.

Since hitting perimenopause, are you suddenly intolerant to red wine? Red wine is high in histamine! Have you started experiencing allergy symptoms such as itchy skin, sneezing or congestion? If so, it’s possible that these symptoms are being caused by high levels of histamine.

What causes high histamine?

• Genetics. Some people are lacking in the enzyme diamine oxidase (DAO), which breaks down histamine in the body.

• Oestrogen dominance. Commonly found in conditions such as fibroids and endometriosis, in those taking the combined oral contraceptive pill and during perimenopause.

• Poor gut health. An imbalance of good and bad bacteria in the gut is linked to histamine intolerance as an overgrowth of certain bad bacteria can release histamine, increasing levels.

• Poor liver function and detoxification. If your liver isn’t working optimally and your detox pathways are compromised, neither oestrogen or histamine will be effectively broken down and cleared from the body.

• Infections. Some viral infections cause the immune system to overreact, releasing excess histamine.

• Medications. Certain medications can affect histamine levels including some antibiotics, antidepressants, medications given for high blood pressure and common drugs like ibuprofen and asprin.

Which foods which are high in histamine?

Some foods are high in histamine and other foods cause more histamine to be released in the body. Typically, aged and fermented foods contain histamine and histamine levels increase very quickly in leftover foods, even when left in the fridge (sad news I know). If you're histamine intolerant, it's better to store your leftovers in the freezer which won't increase histamine levels.

If you suspect your histamine bucket is overflowing, you might want to reduce these high-histamine foods in the short term whilst you investigate further:

• Red wine and champagne

• Pickled and fermented foods (sauerkraut, tomato ketchup, soy sauce, vinegar)

• Aged cheese

• Dried fruits

• Avocados

• Bananas

• Spinach

• Processed meats (ham, salami, sausages, bacon)

• Smoked or canned fish

• Shellfish

So, what can you do to reduce histamine?

• Reduce your intake of high histamine foods, as above

• Avoid overripe foods which are higher in histamine

• Supplement with nutrients to support DAO activity and promote the breakdown of histamine in the body including vitamin B6, vitamin D, vitamin C, magnesium, quercetin

• Drink nettle tea, a good source of quercetin to stabilise mast cells and reduce histamine release

• Support liver health and detoxification

• Increase fibre and work on your gut health

• Reduce stress which affects the gut, the immune system and hormone balance

• Work to reduce oestrogen dominance

If you suspect you might be suffering from symptoms of histamine intolerance, get in touch to find out how a personalised nutritional therapy programme could help you.