Histamine intolerance and stress

Histamine is a biogenic amine that performs a variety of functions in the body. It plays a key role in allergic reactions, regulates stomach acid production and is a neurotransmitter in the central nervous system. Under normal circumstances, histamine is broken down by enzymes such as diamine oxidase (DAO) and histamine-N-methyltransferase (HNMT) – DAO is the key enzyme responsible for this process. While DAO breaks down extracellular (free) histamine, HNMT is only responsible for intracellular (within the cells) histamine.

Histamine intolerance is caused by an imbalance: either too much histamine is produced or the enzyme DAO is unable to break down histamine sufficiently. This results in unpleasant symptoms such as headaches, skin rashes, digestive problems or cardiovascular symptoms. A reduction in the activity of the second enzyme, HNMT, can exacerbate the symptoms.

Stress is a natural reaction of the body to prepare itself for potentially threatening situations. During this process, stress hormones such as adrenaline and cortisol are released, which influence numerous processes in the body. But what happens to the histamine balance under stress?

The release of adrenaline and cortisol by the nervous system leads to the activation of mast cells, which are a major source of histamine release. As a result, histamine levels in the body rise, which can intensify inflammatory processes and cause symptoms such as skin irritation, digestive problems or headaches.

Chronic stress can also inhibit the production of enzymes such as DAO, which are responsible for breaking down histamine, creating a vicious cycle of elevated histamine levels and increased stress symptoms.

Overview: How stress affects histamine regulation

• Release of histamine by mast cells: Stress causes an increase in the activation of mast cells, which release large amounts of histamine. This is actually a protective function, but can become problematic in cases of excessive or chronic stress.
• Inhibition of DAO activity: Studies show that stress can impair the function of the enzyme DAO. Since DAO is the main enzyme responsible for breaking down histamine, reduced DAO activity can lead to an increase in histamine levels.
• Cortisol as an amplifier: Although cortisol has a short-term anti-inflammatory effect, chronically elevated cortisol levels can sensitise mast cells and thus increase histamine release in the long term.
• Influence on gut health: Stress also has a direct effect on the gut flora, which in turn influences histamine production. A disturbed microbiome can impair histamine degradation processes in the gut and increase inflammation.

The symptoms of stress-related exacerbation of histamine intolerance are often varied and non-specific, which makes diagnosis difficult. Typical signs include:

• Headaches and migraines: Stress and histamine both have a vasodilatory effect, which can exacerbate headaches.
• Skin reactions: Redness, itching and hives often occur when histamine levels are elevated.
• Gastrointestinal complaints: Stress and histamine can exacerbate digestive problems such as flatulence, diarrhoea or abdominal pain.
• Cardiovascular problems: Increased heart rate and blood pressure fluctuations can be triggered by both histamine and stress.
• Psychological symptoms: Irritability, anxiety and sleep problems are not uncommon when stress and histamine intolerance are combined.

The good news is that stress management can make a significant contribution to reducing histamine intolerance symptoms.

Methods such as yoga, meditation or progressive muscle relaxation help to lower cortisol levels and reduce mast cell activation. Regular moderate exercise can also reduce stress and promote blood circulation, which can support histamine breakdown. However, overly strenuous activities should be avoided as these can increase histamine release.

A low-histamine diet combined with a stress-reducing lifestyle can work wonders. Foods such as fresh fruit and vegetables, as well as sufficient vitamin C and B6, support histamine breakdown.

Stress and histamine intolerance are closely linked and should not be ignored. While histamine intolerance can affect the psyche, stress exacerbates symptoms by increasing histamine levels. A holistic approach that

• Stress management,
• nutrition and
• targeted nutritional supplements combined,

can help break the vicious cycle.

In addition to stress management and nutrition, targeted dietary supplements can help support histamine breakdown and alleviate symptoms.

• DAO supplements: Enzyme supplements can support histamine breakdown in the gut.
• Vitamin C: As a natural antihistamine, vitamin C has anti-inflammatory properties and supports DAO activation.
• Vitamin B6: This B vitamin plays a crucial role in histamine metabolism and can be helpful in cases of deficiency.
• Magnesium: Stress increases magnesium requirements, and a deficiency can exacerbate histamine intolerance.