Do you experience seasonal allergies? Do you experience an itchy tongue after eating certain foods or sneezing during Spring when there’s lots of pollen in the air? If so, you may have raised levels of histamine and here are some top tips on how you can naturally reduce them!
Many people rely on anti-histamine medications for allergy relief, but a lot of people are not aware that there are natural alternatives to reduce histamine and associated allergic symptoms.
Natural therapies work by helping symptoms or via addressing the root causes.
Remedies such as quercetin, vitamin c, hesperidin etc help to relieve symptoms and boost immunity, whilst treatments aimed at root causes may include GUT and Liver detoxification or allergy desensitisation.
Why is histamine important?
Histamine is a natural chemical that is produced by the body and is involved in several vital functions, including immune response, digestion and regulating blood pressure. However, when histamine levels become too high, it can cause a range of symptoms, including allergic reactions, headaches and inflammation. You can support your body to naturally lower your histamine levels to decrease these symptoms.
8 ways to naturally reduce your histamine levels:
1. Eating a low-histamine diet
Certain foods like aged cheeses, fermented foods, processed meats, shellfish, nuts, citrus fruits, chocolate and tomatoes, are naturally high in histamine. Reducing or avoiding these can make a significant difference. Replacing these foods with fresh fruits, vegetables and lean proteins will support your body’s ability to maintain balanced histamine levels. Focusing on a diet rich in whole, unprocessed foods that promotes gut health and avoiding foods that can exacerbate histamine intolerance or contribute to gut dysbiosis.
2. Consider a high-quality allergy specific probiotic
Not all probiotics help with histamine or allergies. Studies show that specific probiotic strains, such as Lactobacillus rhamnosus, Bifidobacterium lactis, and Lactobacillus plantarum, can help lower histamine levels. By promoting a healthy gut environment and reducing inflammation, these probiotics encourage the growth of beneficial bacteria that aid in breaking down histamine. It’s important to consult a Naturopath to find the right probiotic that fits your specific needs and supports balanced histamine levels.
3. Treating any DAO deficiencies
DAO (diamine oxidase) is the enzyme produced by the lining of your intestine responsible for breaking down histamine in the foods we eat. Certain foods and drinks such as energy drinks, alcohol and tea can work as DAO blockers which can cause the excess to occur. This means that a healthy gut is essential for maintaining proper DAO levels. Damage to the gut lining can result in decreased DAO production which can cause allergy-like symptoms. Supporting your gut will enhance your DAO production and help keep your histamine levels balanced.
4. Integrate natural antihistamines
Nature offers powerful antihistamines that can support your body in managing high histamine:
- Quercetin: Found in foods like onions, apples and berries; quercetin helps stabilise histamine release.
- Vitamin C: Known for its anti-inflammatory properties, it also works as a natural antihistamine.
- Nettle leaf: A herb traditionally used due to it’s capability of disrupting the allergy process by inhibiting the body’s histamine production and related inflammation.
- Perilla: A plant containing an active compound, rosmarinic acid, which is known for helping to ease allergy symptoms such as an itchy nose and watery eyes making it a popular herb during allergy season!
- Omega-3 fatty acids: Found in fatty fish or fish oil supplements, omega-3s reduce inflammation, which can ease allergy-like symptoms.
5. Consider a comprehensive GUT and Liver detox program
Treating the root causes of histamine and allergies can involve some detective work.
Identifying and treating causes such as leaky GUT syndrome or underlying low grade infections usually involves the assistance of a skilled practitioner such as a Naturopath or Nutritionist. Testing for factors such as food sensitivities, vitamins, minerals, heavy metals or GUT microbiome tests (such the GI-MAP Test) can be of great help.
6. Keep up your hydration
Drinking enough water is essential for managing high histamine. Hydration helps flush histamine and other toxins out of the body; preventing buildup. Plus, staying hydrated supports optimal digestion, which is key to minimizing histamine release. Dehydration itself can be a trigger for symptoms like headaches and skin irritation, so keep those water levels up!
7. Reducing stress
Stress can heighten inflammation and trigger histamine release, making it a key factor in histamine intolerance. Practices like meditation, yoga and deep breathing exercises can help lower stress and, in turn, reduce histamine levels in the body.
8. Sweat it out
Regular exercise promotes blood flow and lymphatic drainage, helping your body naturally eliminate histamine. However, it’s important to choose the right type of exercise. Here are some tips:
- Opt for low-impact activities like yoga, swimming or walking, which are less likely to trigger a histamine response compared to high-impact exercises.
- Gradually increase your activity level to avoid overexertion.
- Consider exercising in the morning, when histamine levels are typically lower, but always listen to what feels best for your body.
Clearing Histamine and Restoring Balance to Your Body
True, lasting healing begins by addressing the root causes of illness. Understanding how the body’s core systems are connected and working to restore their natural balance can help prevent — and even reverse — high histamine levels.
As mentioned, while these natural ways to clear histamine are a great place to start, fully resetting your body for deep healing can require a more personalised approach to uncover the underlying causes of your symptoms. At Malvern Natural Health Care we work with you to identify the patterns contributing to your symptoms and create a tailored plan that supports lasting results and long-term wellness. We’ll help you regain control and live a healthier life by managing any histamine intolerance naturally and effectively.