Reboot and Revive
Reducing Histamine Reactions with the Eat Burn Sleep Lifestyle
Mast cells are critical players in the inflammatory response. Histamine is a compound found in nearly all tissues in the body, where it is stored in the granules of tissue mast cells. It is also found in blood cells and is called basophils.
Histamine promotes the rapid removal of toxic substances after injury or allergic reaction as part of your immune response.
It is an integral part of intestinal homeostasis, which triggers the release of stomach acid to ease digestion and is essential for the survival of gut bacteria. It also serves as a neurotransmitter, carrying chemical messages to your brain.
Our circadian rhythms, wound healing, blood pressure, contraction of smooth muscle cells, and regulation of cell proliferation are all affected by histamine.
Histamine is naturally produced alongside another enzyme called Diamine Oxidase (DAO) and occurs naturally in food too!
Diamine Oxidase (DAO) breaks down histamine from food intake, preventing it from being absorbed in the gut and entering the bloodstream. (This can trigger an immune response if it happens).
Histamine N-methyltransferase (HNMT) is an enzyme metabolizing histamine (to a lesser extent than DAO).
Histamine generally has a short life in the body, and most people can tolerate the amount found in foods. Still, some people lack the necessary enzyme, Diamine Oxidase, to process it due to many reasons, such as poor gut health, genetics, and medication. See the list below.
Histamine intolerance is a condition where the body cannot metabolize histamine, originating in the gut. Schnedi & Enko (2021).
Some factors can interfere with how DAO and HNMT work and how much of these enzymes reside in the gut.
Histamine intolerance is widespread alongside gastrointestinal issues, and patients with histamine intolerance frequently have DAO deficiency.
High amounts of histamine secreted by gut bacteria were linked to a pro-inflammatory response and signs of deteriorating health in studies on mice. This enhances the toxicity of intestinal histamine. Additionally, an excess of histamine could negatively affect the inflammatory state of the intestinal mucosa. Krell et al. (2021), Sudo et al. (2019), Ferstl et al. (2014).
If you are deficient in diamine oxidase (DAO), you may be unable to break down histamine. Low levels of DAO can cause histamine levels to rise, leading to histamine sensitivity, idiopathic mast cell activation syndrome (Giannetti et al. 2021), and chronic inflammation.
You can develop histamine intolerance when histamine levels get too low or high.
Symptoms of Histamine Intolerance:
Histamine intolerance is associated with common allergic responses and symptoms. While they may vary, common reactions include:
- Headaches or migraines
- Nasal congestion or sinus issues
- Itchy, watery eyes
- Fatigue
- Hives
- Digestive issues – bloating, stomach pain, diarrhea
- Pain around the chest and shoulders
- Nausea
- Vomiting
- Irregular menstrual cycle
- Dizziness
In more severe cases of histamine intolerance, the following may be experienced:
- Abdominal cramping
- Tissue swelling
- High blood pressure
- Irregular heart rate
- Anxiety
- Difficulty regulating body temperature
- Dizziness
The Expert Advice below provides practical guidance for managing histamine intolerance through nutrition and lifestyle. You’ll find detailed information on foods to focus on and foods to avoid, as well as those that may trigger histamine release in the body. It also includes lifestyle strategies to reduce overall histamine load, as well as supplement recommendations that support natural histamine breakdown and balance. Whether you’re newly exploring histamine intolerance or looking to refine your approach, this guide offers clear, science-backed advice to help you feel your best.
Comments (0)
Get the EBS app
Frequently Asked Questions
Google Chrome translates the text; therefore, you can choose the language of your preference to read the text. The videos will still be available only in English.
Yes. Chronic inflammation can lead to atherosclerosis (hardening of the arteries) and consequently increases the risk of strokes. Following an anti-inflammatory lifestyle can help soften the arteries and support cardiovascular health.
Do I need to cook while on the EBS Lifestyle?
Not necessarily. You can absolutely eat out by following the Eating Out Guide. This Lifestyle isn’t about perfection — it’s about damage limitation. And if you do want to cook at home, the recipes are simple, approachable, and designed for all skill levels.
Can you eat out while following the EBS Lifestyle?
Yes. There is an Eating Out section on the Eat Burn Sleep platform that will help you choose the best cuisines and the healthiest dishes on the menu when you are eating out.
Is the EBS Lifestyle suitable for me whilst pregnant?
Yes. Many women have used this lifestyle for fertility, during pregnancy, and afterward. Following this lifestyle during pregnancy has many benefits, and there is special personalized advice for Pregnancy & Postpartum. Check it with your doctor first, of course. Stick to your doctor’s supplements advice.
No comments