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7.0 KiB
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- Hello and welcome to histamine intolerance - it sucks. It’s a load of autoimmune nastiness - This is just a guide however so please do your own research and, if in doubt, speak to a healthcare professional.
- But fear not, it is manageable and you can recover back to a semblance of normality - you can reduce the suffering.
- You may have experienced:
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- flushing
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- rapid heart beat
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- profuse sweating
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- headache
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- migraine
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- food allergies
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- seasonal allergies
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- urticaria
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- prickly heat
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- large swollen mosquito bites
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- runny nose
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- bloody nose
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- car sick
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- seasickness
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- motion sickness in general
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- itchy
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- irritable
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- nausea
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- vomiting
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- higher sex drive (not really a problem typically but good to know)
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- asthma
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- exercise-induced asthma
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- stomach ache
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- menstrual cramps
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- chest tightness
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- loose stools
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- skin issues (eczema, psoriasis)
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- insomnia
- In this thread I hope to address various aspects of the condition in order to demystify the condition as much as possible. But first let's take the holistic approach.
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Here's a little list that, if you can complete and stick to - you should begin to recover.
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Diet
- Start with an elimination diet I’ve found that Allison Vickery’s worked well for me. There are many. As a rule of thumb - keep it simple and re introduce gradually.
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Sleep
- Get quality and sufficient sleep. - Blackout curtains and blinds ( or eye mask), comfy bed and bed linen, reduced exposure the smartphones and screens at least an hour and a half before bed. Explain to your partner that sleep is sacred.
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Toxins
- Reduce exposure to Toxins. - If you can afford it an air purifier in the bedroom can help clean up at least 8 hrs of your breathing. I personally ate organic and only used organic products on my body and in my home.
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Stop drug and alcohol use.
- It’s not going to help in the slightest (jury is out on CBD and cannabis).
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Reduce Stress.
- In my experience, and buried in the further reading you’ll find that stress exacerbates histamine issues. Mindfulness and meditation, in my opinion, can really help.
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Food To Avoid.
- Anything aged, anything fermented, anything brewed, amino acids, spinach, cured meats, beer, wine, alcohol, eggplant, cheese, tomatoes, any kind of fish or seafood.
- Kombucha is something to be avoided. https://mentalhealthdaily.com/2016/07/11/kombucha-side-effects-adverse-reactions-list/
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So, if you’re serious, then it’s worth starting with the above. Then you can move on to:
- Bacterial gut microbiome - If you’re experiencing HIT then I suspect that you’ve had a die off of gut microbiome. Age, antibiotics, diet, foods that contain biological amines get to run riot, that coupled with other environmental issues lead to HIT.
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- Bifidobacterium infantis
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- Lactobacillus gasseri
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- Lactobacillus rhamnosus
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- Bifidobacterium longum
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- Lactobacillus plantarum
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- Bifidobacterium breve
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- Lactobacillus salivarius
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- Bifidobacterium lactis
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- Lactobacillus plantarum
- Can all help rebuild your gut microbiome over time - a long time. Don’t expect this to be quick. It can take years to fully reconstruct. The two that helped me the most are, Lactobacillus plantarum and Bifidobacterium longum.
- Here’s a primer on probiotics:
- https://github.com/MaximilianKohler/HumanMicrobiome/wiki/Probiotic-Guide
- Supplements - A general list of recommended supplements are as follows:
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- Vitamin B6
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- Vitamin B2
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- Zinc
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- Choline
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- Vitamin B12
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- Vitamin C
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- Copper (use with caution).
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- Genetic issues DAO and MTFR - There are many genes that regulate histamine in the human body.
- DAO - Regulates Histamine levels in food that you eat as well as serotonin levels. It sorts out all those biological amines
- Further reading here:
- https://en.wikipedia.org/wiki/D-amino_acid_oxidase
- https://selfhacked.com/blog/histamine/
- https://healinghistamine.com/genetics-histamine-intolerance/
- https://histamine-sensitivity.com/dao-what-you-need-to-know-08-16.html
- https://factvsfitness.com/dao-deficiency-increase-dao-enzyme/
- MTHFR - Regulates catecholamines (stress chemicals, dopamine levels, and other things). This will help your body regulate blood histamine levels.
- Further reading here:
- https://en.wikipedia.org/wiki/Methylenetetrahydrofolate_reductase
- https://selfhacked.com/blog/what-is-methylation-and-how-does-it-affect-our-health/
- http://mthfr.net/histamine-intolerance-mthfr-and-methylation/2015/06/11/
- https://mthfrliving.com/health-conditions/mast-cell-activation-disorder-histamine-intolerance/
- Diet - Here are links to various sites with diets:
- https://alisonvickery.com.au/low-histamine-foods/
- https://www.histamineintolerance.org.uk/about/the-food-diary/the-food-list/
- https://www.mastzellaktivierung.info/downloads/foodlist/21_FoodList_EN_alphabetic_withCateg.pdf
- https://www.healthline.com/health/low-histamine-diet
- Meditation and inflamation:
- https://www.psypost.org/2020/12/meditation-practices-enhance-top-down-ability-to-control-attention-study-finds-58723
- General links:
- https://mybiohack.com/blog/treat-deal-mthfr-probiotics-dysbiosis-mast-cells-histamine-intolerance-diet-naturall
- http://mthfr.net/histamine-intolerance-mthfr-and-methylation/2015/06/11/
- https://selfhacked.com/blog/deal-histamine/
- The very best of luck!
- Edits:
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- Spelling & Grammar 15/6/2019
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- Probiotic recommended names typo corrected. 17/6/19
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- Probiotic Primer added in probiotic section. 17/6/19
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- Kombucha update 18/12/2019
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- Copper added 18/12/2019
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- Meditation and inflamation link added 7/12/20