By Lyne Desforges, R.H.N.

Allergy season is here and you are wondering why your symptoms are worse this year? It could have nothing to do with the amount of pollen in the air and a lot more to do with what you are eating. Yes, histamine in food may be adding to your histamine load and your body cannot handle it. You may have become histamine intolerant (8).

What Is Histamine?

Histamine is a brain chemical (or neurotransmitter) that is released in the body, as part of the inflammatory response. (5) When we come in contact with an allergen, histamine is like the first responder of the immune system, working at getting rid of the foreign invader, whether it is a virus, bacteria, or an allergen. (6) 
Histamine is also essential for the regulation of stomach acid (12), the permeability of blood vessels, muscle contractions (8), brain function and neuropathic pain relief. (9)

What is Histamine Intolerance?

If there is too much histamine circulating in the body and the body cannot break it down quickly enough, then typical allergy symptoms start to appear: red or itchy eyes, hives, rashes, swelling, low or high blood pressure, heart racing, chest pain, nasal congestion, headaches, fatigue, irritability, digestive issues, nausea, vomiting, dizziness, anxiety. (8)

The role of Diamine Oxydase (DAO)

Diamine oxydase (DAO) is one of the enzymes responsible for the breakdown of histamine in the body. If you have a deficiency in this enzyme, then you can have a buildup of histamine. (8) Certain medications, digestive disorders, and foods may block proper function of DAO as well.

The Histamine Bucket

To better understand the effect of histamine in food, let’s use Dr. Joneja’s analogy of a bucket of water (2). Let’s compare histamine in our body to water in a bucket.

• We start with a little bit of water in the bucket because that’s the essential amount of histamine we need for our body to function properly.
• If you consume foods that are inflammatory for you, then that adds water (or histamine) to your bucket.
• If you have seasonal allergies, environmental allergies, or food intolerances, and you are exposed to the allergen (pollen, dander, plants, food, etc.), then you are producing more histamine and adding more water to that bucket.
• If you have a DAO enzyme deficiency, then your bucket will fill up that much faster because your body is not able to breakdown the excess histamine.
• If you consume a meal made of food that are rich in histamines (i.e. cheese, wine, avocados, strawberries, kimchi, etc.), then you continue to fill your bucket. If your histamine level was already high because of your allergies, then the bucket overflows, and that’s when symptoms appear.

The top of the bucket is a person’s tolerance level. Everyone’s tolerance will be different depending on the factors mentioned above. Please note that histamine levels in your body vary all the time because of what you are exposed to and what you eat. Therefore, during pollen allergy season, you may find yourself reacting to foods (usually high-histamine foods) that you would not normally react too. That’s because your bucket is already too full.

Where does histamine come from?

You either make it (intrinsic) or ingest it (extrinsic). (3)

Intrinsic sources:
1. Our body makes histamine naturally to perform certain essential functions in the body.
2. Intestinal bacteria can make it from undigested protein in the bowels.

Extrinsic sources:
1. Some foods naturally contain high levels of histamine, especially aged or fermented foods.
2. Certain manufactured foods also contain high levels of histamine because of the additives it contains.
3. Certain foods are histamine releasers. They encourage the release of histamine from mast cells in the body.
4. Certain foods block the activity of the DAO enzyme, therefore histamine will not be broken down efficiently.

Histamine in Your Food

Histamine is produced when bacteria or yeast converts histidine (an amino acid) into histamine (a neurotransmitter). (7) Since proteins are made up of amino acids, foods that contain protein can all make histamine under certain conditions. In general, aged and fermented foods will contain the highest levels of histamine. (13)

It is important to note that histamine levels in food will vary depending on how fresh it is, how it was transported, how it was stored, and how it was processed. (8, 14) For example, fresh fish that is gutted and frozen immediately after being caught will be low in histamine. If that same freshly caught fish is left un-gutted for a while, its histamine levels will automatically increase as bacteria multiplies in the gut and converts histidine found in the flesh of the fish into histamine.

Research on histamine content in foods is sparse and very variable because of the factors mentioned above. However, many authors (2, 4, 14)  agree on some of the basic ones. You can use our Histamine Food Chart for a more complete list of foods to avoid and foods that are safe to eat.

1. Histamine-rich foods: these included all fermented foods, aged foods, smoked foods, some ripened fruits and vegetables.
2. Foods with histamine releasing capacities: this includes many food additives as well as certain fruits and vegetables.
3. Foods that block the activity of the DAO enzyme: mostly alcohol, tea (black and green), and sports drinks.

For a more complete list, please use our Histamine Food Chart.

Food preparation and storage

When choosing meat and fish, always buy as fresh as possible and use immediately or freeze it until ready to use. If buying frozen fish, look for the label FAS (frozen-at-sea) (13). Freezing slows down or prevents the increase of histamine (10) in food so whatever you are not going to eat right now, freeze it. That includes leftovers or any cooked food.
The way you cook your food can also increase the levels of histamine. Frying and grilling foods increases histamine levels in foods (1), but boiling has little influence or can even decrease it.

Adopting a Low-Histamine Diet

If you have intense seasonal allergies, you may want to follow a low-histamine diet for a few weeks. This would alleviate the histamine burden on your body. It may be difficult to do on your own, so reach out to us if we can help with meal planning. If you would like to have more support, feel free to contact our naturopath Dr. Sofie or our nutritionist Helen. They will be happy to support you with your health goals. 

References:

1. Chung BY;Park SY;Byun YS;Son JH;Choi YW;Cho YS;Kim HO;Park CW; “Effect of Different Cooking Methods on Histamine Levels in Selected Foods.” Annals of Dermatology, U.S. National Library of Medicine, pubmed.ncbi.nlm.nih.gov/29200758/ 

2. “Dr Janice Joneja Histamine Intolerance Interview Transcript.” Healing Histamine, 4 Apr. 2018, healinghistamine.com/dr-janice-joneja-histamine-intolerance-interview-transcript/

3. “FAQs and Fact Sheets: Histamine Intolerance.” Vickerstaff Health Services, allergynutrition.com/faqs-fact-sheets/.   

4. Food Intolerance Network. “Histamine Intolerance – The Food List.” Food Intolerance Network, food-intolerance-network.com/food-intolerances/histamine-intolerance/food-list-with-histamine-levels.html 

5. “Histamine.” Wikipedia, Wikimedia Foundation, 15 Apr. 2020, en.wikipedia.org/wiki/Histamine

6. “Histamine: Definition, Effects & Role.” com, 13 October 2016, study.com/academy/lesson/histamine-definition-effects-role.html 

7. Landete, J.M., et al. “Biogenic Amine Production by Lactic Acid Bacteria, Acetic Bacteria and Yeast Isolated from Wine.” Food Control, Elsevier, 10 Jan. 2007, sciencedirect.com/science/article/abs/pii/S0956713507000059

8. Maintz, et al. “Histamine and Histamine Intolerance.” OUP Academic, Oxford University Press, 1 May 2007, academic.oup.com/ajcn/article/85/5/1185/4633007

9. Obara, Ilona L., et al. “Histamine, Histamine Receptors and Neuropathic Pain Relief .” British Pharmacological Society | Journals, John Wiley & Sons, Ltd, 7 June 2019, bpspubs.onlinelibrary.wiley.com/doi/full/10.1111/bph.14696

10. P;, Rossano R;Mastrangelo L;Ungaro N;Riccio. “Influence of Storage Temperature and Freezing Time on Histamine Level in the European Anchovy Engraulis Encrasicholus (L., 1758): A Study by Capillary Electrophoresis.” Journal of Chromatography. B, Analytical Technologies in the Biomedical and Life Sciences, U.S. National Library of Medicine, pubmed.ncbi.nlm.nih.gov/16260192/

11. Pinzer, T C, et al. “Circadian Profiling Reveals Higher Histamine Plasma Levels and Lower Diamine Oxidase Serum Activities in 24% of Patients with Suspected Histamine Intolerance Compared to Food Allergy and Controls.” Allergy, John Wiley and Sons Inc., Apr. 2018, ncbi.nlm.nih.gov/pmc/articles/PMC5947167/

12. Prinz C;Zanner R;Gerhard M;Mahr S;Neumayer N;Höhne-Zell B;Gratzl M; “The Mechanism of Histamine Secretion From Gastric Enterochromaffin-Like Cells.” The American Journal of Physiology, U.S. National Library of Medicine, pubmed.ncbi.nlm.nih.gov/10564076/

13. Richter, Amy. “Low Histamine Diet 101: What to Eat, What to Avoid, and Why.” Functional Nutrition Answers, 15 Dec. 2019, functionalnutritionanswers.com/low-histamine-diet-101-what-to-eat-what-to-avoid-and-why/

14. Vivienne, et al. “Histamine & Food: The Evidence.” Mast Cells & Collagen Behaving Badly, 31 Dec. 2018, mastcellblog.wordpress.com/food/evidence/

By Lyne Desforges, Registered Holistic Nutritionist & Culinary Expert

Time to Reduce Inflammation!

   For the past ten springs & summer seasons, I have had a bad case of rashes all over my body. According to dermatologists, this is “contact dermatitis“, a condition where the skin is in contact with an allergen and an irritation occurs. Even though this made sense somewhat, I was still dumbfounded when the rashes would appear in odd places on my body and at odd times of the year (in March?). So what the heck was going on? Not only that, but my whole body started to ache more. I just felt like I was in a constant state of inflammation. This is when our clinic’s naturopath, Dr. Sofie, suggested I do a food intolerance test, and that I reduce histamine-rich foods in my diet. With her support and guidance, I began to reduce inflammation through food elimination, a low-histamine diet, and helpful supplements. Here are the 5 key steps that helped me get back up the slope of health.

Step 1 – Reduce/Eliminate Inflammatory Foods

My basic food philosophy has always been: “Eat Real Food, Know Where It’s Coming From, Prepare It With Care”.

Avoiding the typical inflammatory foods has been an important part of my health journey. We all know what those are: processed foods, junk foods, trans fats, refined sugars and carbs, food additives and preservatives. I have also reduced or eliminated gluten and dairy. That was already a good start, but I still found that my body was inflamed and that’s when I discovered that not all healthy foods are healthy for me!

Step 2 – Do a Food Intolerance Test

Everyone is biologically different and one particular food could be very beneficial to one person but harmful to another. By doing a Food Intolerance Test, you get an overall picture of what foods to avoid and what foods are safe. With that list in mind, you eliminate the harmful foods for a minimum of three weeks. Then you start reintroducing them one a time every 3-4 days and notice any effects on your body. With the support of our clinic’s naturopath, Dr. Sofie, I took a blood test to determine my inflammatory foods. I was astounded to find out that healthy foods like mushrooms, flaxseeds, egg whites, and peas could be increasing inflammation in my body. Food intolerances are very different from food allergies because they don’t always cause immediate reactions or symptoms in the body. You can read more about it in Dr. Sofie’s blog on seasonal allergies.

Step 3 – Reduce Histamine-Rich Foods

Histamine is a brain chemical (a neurotransmitter) that is released in the body, as part of the inflammatory response. When we come in contact with an allergen, histamine is like the first responder of the immune system, working at getting rid of the foreign invader (virus, bacteria, allergen, etc.). 
The problem occurs when there is too much histamine circulating in the body and the body cannot break it down quickly enough. That’s when typical allergy symptoms start to appear: red or itchy eyes, hives, rashes, swelling, nasal congestion, headaches, fatigue, irritability, digestive issues, nausea, vomiting, etc.
What I didn’t realize was that many of the healthy foods I was eating were rich in histamine, thus adding to the overall histamine load in my body: i.e. fermented foods, avocados, spinach, strawberries, tomatoes, lemons, etc. For a complete list of foods to avoid, check out my latest blog “Histamine in Foods: How It Could Aggravate Your Allergy Symptoms”. Following a low-histamine diet has helped immensely in reducing and even eliminating my rashes.

Step 4 – Eliminate Toxins

Give your liver some love by reducing its toxic load. Avoiding all external and internal sources of toxins has been my goal for the past two years. I have replaced most of my plastic containers with glass or steel. Using a refillery like Park Market & Refillery has been a great help. I try to buy organic as much as possible and have a CSA (Community Supported Agriculture) share with Plan B Organics. And I have cleaned up my cleaning. My household cleaning products and personal care products are mostly natural and toxic free. I adopted a daily meditation and gratitude practice to reduce my mental and spiritual toxicity as well. All these have helped reduce inflammation in my body.

Step 5 – Supplement with Helpful Nutrients

With the help of our clinic’s naturopath Dr. Sofie, I started to integrate more healing nutrients to support my journey to reduce my overall inflammatory state. Adding quercetin, vitamin C, and nettle tea have helped during allergy season to reduce the intensity and frequency of my rashes. Taking collagen and curcumin have helped with my overall aches and pain. Lastly, working on my digestion and gut healing with digestives enzymes and glutamine, has ensured that my body absorbs all the healthy nutrients from the foods I am eating.
Remember to always consult with your healthcare practitioner before starting to take any supplements.

Health is a Journey

The path to health evolves and shifts constantly. You are either moving up or down the slope of health and the more you can do to help reduce inflammation in the body, the better. Reducing inflammation in the body takes commitment. Like everyone, I have good days and I have bad days. My diet is not perfect but at least I am more aware of the effects of certain foods on my body, my energy levels, my mood, and my overall vitality. I am happy to report that I have not had any rashes this year, and I feel a reduction in aches and pain in my body. It’s hard to do it all on your own. With the help of a naturopath or a nutritionist, you too can reduce inflammation in your body and start feeling more like your true vibrant self so you can enjoy life to the fullest.

Feel free to contact us at the C’est La Vie Wellness if you need help and guidance in achieving your health and wellness goals. If you would like to do a Food Intolerance Test or purchase any of the supplements suggested, please contact our naturopath, Dr. Sofie.

By Lyne Desforges, R.H.N.

Living with Dehydration

Every living being needs water for their survival. It is indeed, the essence of life. However, as humans, we often neglect this essential nutrient in favour of coffee or alcohol. According to doctors, 75% of Americans may be suffering from chronic dehydration? 

Did you know that exercising in hot, humid weather could make you dehydrated in as little as 30 minutes?

An average adult loses approximately 10 cups of water every day, just by breathing, sweating and urinating.  Some symptoms of dehydration are thirst, headache, low urine output, dizziness, lethargy, constipation and dark yellow urine.

Adopting healthy habits can start with something as simple as adding more water to your daily routine. You will be surprised at how much better you will feel.

We Are Basically Made of Water

Did you know that up to 60% of the human body is made up of water? According to the USGS Water Science School, the brain and heart are made up of 73% water, the lungs are 83% water, the skin is 64% water, muscles and kidneys are 79%, and even the bones are watery at 31%.  So drink up!  Your body will love you for it.

How Much Water Do You Need?

According to the Mayo clinic, men need 3 litres of fluid per day while women need 2.2 litres.  These amounts will vary according to the person’s size, age, health, activity level and the weather.  Fluid intake can be from water, juices, herbal teas, soups, smoothies, and food. Remember that coffee and alcohol don’t count as they are dehydrating and require even more fluid to compensate!

Here is a quick way to calculate your water needs:
Take your weight in pounds and divide it by 2.  The result is the # of fluid ounces you need per day.

5 Reasons Why You Need to Drink Water

1. Not just a pretty face:
   Defy aging by keeping your skin plump and moist… and keep them guessing!

2. A spring in your step:
   Water lubricates joints and moistens tissues making every step a joyous event.

3. Fit and trim:
   Water boosts your metabolism and may curb hunger. Bye bye cravings!

4. Clean lean machine:
   Get rid of toxins by promoting good elimination and keep your kidneys happy.

5. Whiz kid:
   Water increases your energy and your cognitive ability, so get out that Trivia game and dazzle everyone with your happy brain!

3 Tips to Increase Your Daily Intake

• Tip #1:
  Fill a big jug of water in the morning and aim to drink it all by the end of the day.

• Tip #2:
  Put elastics around your water bottle. If you aim to drink 2 litres and your water bottle contains 500 ml, then put 4 elastics around it.  Every time you refill the bottle, remove one elastic.

• Tip #3:
  Put an alarm on your phone/watch/FitBit for every 30 minutes. Drink every time it rings!

What About Sport Drinks?

That is a subject for a whole other article.  Basic advice: always look at the ingredients of anything you are putting in your body.  Do you really need to ingest “Red Dye 40”?  If you are sweating a lot and need to replenish your electrolytes, opt for coconut water or make your own sport drink.

Get Drinking Today

Start incorporating that water drinking habit today and feel better for all your tomorrows. If you need support in adopting any healthy habits, feel free to contact any of our healthcare practitioners.