Histamine and Health: Managing Migraines and Inflammation

Histamine intolerance and histamine sensitivity can be puzzling, but understanding its basics is crucial for managing symptoms effectively, particularly for those with migraine and chronic inflammation:

What is Histamine?

• In the Body:

  • Histamine is a neurotransmitter involved in your immune response, regulating functions like digestion, sleep-wake cycles, and allergic responses.

  • It's produced by mast cells and basophils, playing a key role in inflammation and/or allergic reactions.

• In Foods:

  • Histamine is also present in various foods, especially those that are aged, fermented, or processed.

  • See our post “Low Histamine Diet: The Science Based List You Need“ to better understand histamine levels in food and how they can affect your inflammation levels.

In Our Immune System Response:

• One in seven (17% of) individuals have an immune system that tends to be over reactive. This is tied to their immune histamine (and other mediator) response.

• Histamine intolerance occurs when your body can't break down histamine efficiently, leading to its accumulation in the bloodstream.

• Excess histamine can trigger a range of symptoms, including fatigue and inflammation, unexplained rashes or hives, digestive problems, respiratory issues, and headaches or migraines.

Why Migraine Sufferers Might Benefit from a Lower Histamine Lifestyle

• Histamine and Migraines (see studies below):

  • Histamine can dilate blood vessels and contribute to inflammation, both of which are implicated in migraine attacks.

  • High histamine levels may trigger or exacerbate migraine symptoms in susceptible individuals.

• Potential Benefits of a Lower Histamine Diet for Migraines:

  • Reduced Trigger Potential: By avoiding high-histamine foods and those that release histamine, individuals may lower their overall histamine burden.

  • Less Inflammation: Lower histamine levels may contribute to reduced inflammation, potentially decreasing the frequency or severity of migraines.

How a Lower Histamine Lifestyle Can Help with Chronic Inflammation

• Histamine and Inflammation:

  • Histamine is involved in the inflammatory response and can exacerbate chronic inflammation in sensitive individuals.

  • High histamine levels may contribute to ongoing inflammatory conditions such as arthritis, autoimmune disorders, and gastrointestinal issues.

• Potential Benefits of a Low Histamine Diet for Chronic Inflammation:

  • Reduced Inflammatory Response: Lower histamine intake can help mitigate inflammatory reactions, potentially easing symptoms of chronic conditions.

  • Support for Immune Function: By reducing histamine levels, individuals may support a healthier immune response and reduce the risk of flare-ups.

  • Enhanced Nutrient Absorption: Improved gut health associated with a low histamine diet can enhance nutrient absorption, supporting overall health and inflammation management.

Causes of Histamine Intolerance

• Enzyme Deficiency:

  • Inadequate levels of DAO (diamine oxidase) or HNMT (histamine N-methyltransferase), enzymes responsible for breaking down histamine.

• Dietary Factors:

  • Consuming foods high in histamine or those that trigger its release can overwhelm your body's ability to process it.

• Medications and Health Conditions:

  • Certain medications and gut health issues can also affect histamine levels and metabolism.

     

Managing Histamine Intolerance

• Dietary Strategies:

  • Avoid or limit high-histamine foods: see our post and information on the SIGHI list (gold standard list for histamine intolerance).

  • Be cautious with histamine-releasing foods: many nuts, seed oils, soy, sulfites, tomatoes, spinach, avocado, and certain spices.

  • Opt for fresh foods: Fresh meat, poultry, fish, and fruits/vegetables that are lower in histamine.

  • Practice safe food storage: Refrigerate and consume leftovers promptly.

• Supplements and Support:

  • DAO supplements: Aid in breaking down histamine from food.

  • Probiotics: Improve gut health, potentially enhancing histamine metabolism.

  • Vitamin B6: Supports DAO enzyme activity.

• Lifestyle Adjustments:

  • Manage stress levels: Stress can exacerbate symptoms.

  • Regular exercise: Promotes overall health and digestion.

  • Ensure adequate sleep: Supports immune function and reduces inflammation.

Conclusion Understanding histamine intolerance empowers individuals, especially those with migraine or chronic inflammation, to make informed choices about their diet and lifestyle. By identifying triggers, making dietary adjustments, and incorporating supportive measures like supplements and .

Show Me The Research, Please.

At Consider This, we are all about the research! That’s why we have our protein bars independent lab tested and rely on the SIGHI list in all of our ingredient choices. This SIGHI list is rooted in scientific research and continually updated by a team of experts including medical professionals and researchers.

“Histamine Intolerance: Current State of the Art” (Baste et al) outlines the recommendation to use a low histamine diet approach to sort out the cause of your chronic symptomology. If after a few weeks it helps, that is an answer to rely upon.

A fantastic study to consider is “Histamine Intolerance Originates in the Gut” (Schnedl/Enko). This study also encourages trialing a low histamine diet in an effort to determine if this over reaction of our immune system response may be the culprit for chronic inflammation and related symptoms. The authors further encourage movement towards listing histamine levels for food (something we already do!).

“The Relationship Between Migraine and Nutrition” (Iliskisi) pg 46 states that amines in our food, including tyramine and histamine, are key triggers for migraines.

“A Histamine Free Diet is Helpful for Treatment of Adult Patients With Chronic Spontaneous Urticaria” (Hives) (Son, et al) is an extensive study which shows patients with chronic skin inflammation and hives significantly benefit from reducing histamine intake in their diet.