Various roles of histamine
When we hear the word histamine we often think of allergies. However, histamine also has other roles in the body. Histamine is a chemical messenger primarily involved in immune responses, regulation of stomach acid, and modulation of the sleep-wake cycle. Histamine also plays roles in regulating body temperature and mediating skin healing. There are four types of histamine receptors throughout the body, with H1 receptors being most closely linked to allergic reactions.
The importance of diamine oxidase (DAO)
The primary enzyme involved in breaking down histamine is called diamine oxidase (DAO) which is made in the lining of the intestines and then released into the blood stream. DAO enzyme activity is influenced by various factors, including nutrient levels, gut health, and certain medications. For instance, deficiencies in nutrients such as vitamin B6 and B12, vitamin C, copper, zinc, magnesium, can impair DAO enzyme function, leading to increased histamine levels in the body. Additionally, conditions like gut dysbiosis (imbalance of gut bacteria) or intestinal permeability (commonly referred to as "leaky gut") can compromise the intestinal barrier, allowing histamine to enter the bloodstream more readily and exacerbate symptoms of histamine related symptoms.
To visualize the intestinal lining, interlace your fingers firmly together and open your palms—this represents tight junctions within the intestinal lining. Now, if you loosely interlace your fingers, you will see gaps, which is what can occur with 'leaky gut,' where there are gaps in the intestinal lining. In this compromised state, proteins that would not usually pass through the tight junctions can enter the bloodstream, triggering inflammation and an immune response that leads to histamine release.
Histamine intolerance
Histamine intolerance arises when the body struggles to break down histamine, leading to a build-up and subsequent symptoms. These can include headaches, migraines, anxiety, dizziness, bloating, nausea, diarrhoea, skin itching or rashes, and nasal congestion. The wide range of symptoms occur because histamine receptors are present right throughout the body.
Histamine and the diet
Certain foods and beverages are known to have high histamine levels and can exacerbate symptoms. These include fermented foods, alcohol, kombucha, smoked or cured meats, citrus fruits, shellfish, canned meat and fish, strawberries, tomatoes, spinach, nuts, cacao, seafood and left-over food.
Implementing a low-histamine diet involves removing these foods for a period, while focusing on healing the gut lining and ensuring adequate intake of nutrients mentioned prior as well as glutamine, and probiotics. After a designated period, these foods can be reintroduced gradually to assess tolerance.
It's important to note that the foods mentioned are not to be permanently eliminated, especially seafood and fermented foods. The goal is to address the root cause, allowing the body to better breakdown histamine and reintroduce these foods without adverse effects.
Lifestyle factors
Other factors that can help manage histamine levels include adequate sleep to support the immune system overall and regulate histamine levels. Managing stress levels is important as chronic stress can exacerbate symptoms by increasing histamine release. Another important factor is exercise as it helps enhance DAO enzyme activity and improve gut health.
Addressing histamine related symptoms can be challenging due to overlapping symptoms with other conditions. Working with a naturopath is recommended for accurate diagnosis and management.