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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:
- * flushing
- * rapid heart beat
- * profuse sweating
- * headache
- * migraine
- * food allergies
- * seasonal allergies
- * urticaria
- * prickly heat
- * large swollen mosquito bites
- * runny nose
- * bloody nose
- * car sick
- * seasickness
- * motion sickness in general
- * itchy
- * irritable
- * nausea
- * vomiting
- * higher sex drive (not really a problem typically but good to know)
- * asthma
- * exercise-induced asthma
- * stomach ache
- * menstrual cramps
- * chest tightness
- * loose stools
- * skin issues (eczema, psoriasis)
- * 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.
- Here's a little list that, if you can complete and stick to - you should begin to recover.
	- # 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.
	- # 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.
	- # 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.
	- # Stop drug and alcohol use.
	- It’s not going to help in the slightest (jury is out on CBD and cannabis).
	- # 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.
	- # 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/](https://mentalhealthdaily.com/2016/07/11/kombucha-side-effects-adverse-reactions-list/)
	-
- 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.
- * Bifidobacterium infantis
- * Lactobacillus gasseri
- * Lactobacillus rhamnosus
- * Bifidobacterium longum
- * Lactobacillus plantarum
- * Bifidobacterium breve
- * Lactobacillus salivarius
- * Bifidobacterium lactis
- * 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](https://github.com/MaximilianKohler/HumanMicrobiome/wiki/Probiotic-Guide)
- **Supplements -** A general list of recommended supplements are as follows:
	- * Vitamin B6
	- * Vitamin B2
	- * Zinc
	- * Choline
	- * Vitamin B12
	- * Vitamin C
	- * Copper (use with caution).
- **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://en.wikipedia.org/wiki/D-amino_acid_oxidase)
- [https://selfhacked.com/blog/histamine/](https://selfhacked.com/blog/histamine/)
- [https://healinghistamine.com/genetics-histamine-intolerance/](https://healinghistamine.com/genetics-histamine-intolerance/)
- [https://histamine-sensitivity.com/dao-what-you-need-to-know-08-16.html](https://histamine-sensitivity.com/dao-what-you-need-to-know-08-16.html)
- [https://factvsfitness.com/dao-deficiency-increase-dao-enzyme/](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://en.wikipedia.org/wiki/Methylenetetrahydrofolate_reductase)
- [https://selfhacked.com/blog/what-is-methylation-and-how-does-it-affect-our-health/](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/](http://mthfr.net/histamine-intolerance-mthfr-and-methylation/2015/06/11/)
- [https://mthfrliving.com/health-conditions/mast-cell-activation-disorder-histamine-intolerance/](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://alisonvickery.com.au/low-histamine-foods/)
- [https://www.histamineintolerance.org.uk/about/the-food-diary/the-food-list/](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.mastzellaktivierung.info/downloads/foodlist/21_FoodList_EN_alphabetic_withCateg.pdf)
- [https://www.healthline.com/health/low-histamine-diet](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](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](https://mybiohack.com/blog/treat-deal-mthfr-probiotics-dysbiosis-mast-cells-histamine-intolerance-diet-naturally)
- [http://mthfr.net/histamine-intolerance-mthfr-and-methylation/2015/06/11/](http://mthfr.net/histamine-intolerance-mthfr-and-methylation/2015/06/11/)
- [https://selfhacked.com/blog/deal-histamine/](https://selfhacked.com/blog/deal-histamine/)
- The very best of luck!
- Edits:
- 1. Spelling & Grammar 15/6/2019
- 2. Probiotic recommended names typo corrected. 17/6/19
- 3. Probiotic Primer added in probiotic section. 17/6/19
- 4. Kombucha update 18/12/2019
- 5. Copper added 18/12/2019
- 6. Meditation and inflamation link added 7/12/20