Spring is in the air, and with it comes pollen. Watery eyes, runny noses, and sneezing can be signs of an allergic reaction. What exactly might be going on in the body when histamine gets out of hand? What are ways to support mast cells and histamine? Here are 5 tips you can start with today to feel better.
What are Mast Cells and Histamine?
Mast cells and histamine are key players in springtime allergies. When an allergen presents itself, mast cells release histamine as the body’s natural response to threat.
Mast cells can be found in just about every connective tissue of the body. The skin and lining of the gut contain mast cells as well as the respiratory and nervous systems. These ever-watchful protectors are critical in the fight against invaders.
First, mast cells are specialized white blood cells to protect against allergens, viruses, bacteria, parasites and other harm. Their location, right under the tissue, means they are able to fight foreign threats quickly. Mast cells are even involved in healing from mild injuries like scrapes. (1) Recently, mast cells have also been looked at in the role of autoimmunity. (2) Still mast cells may be best known for their roles in allergic reactions.
Supplement Support for Mast Cells, Histamine and Allergies
Allergens in the environment cause a mast cell response. Mast cell activation leads to a release of histamine. Histamine then binds to histamine receptors. This causes common allergy symptoms.
On a spring day, what can be done besides avoiding the great outdoors? Perhaps surprisingly, there are nutritional and lifestyle factors that can help support mast cells and histamine.
For example, Histaquel, a supplement from Researched Nutritionals, supports healthy mast cell function using flavonoids and herbs. These ingredients work to orchestrate a healthy release of histamine and an appropriate immune response. Supplements containing DAO enzymes that break down histamines may be used, too.
Interestingly, the components and compounds in particular foods can influence the amount of histamine in the body.
Support Mast Cells and Histamine with Food
Foods and beverages high in histamine may be problematic for overly sensitive mast cells. There are many foods that may be problematic. The exact foods on the low-histamine list that an individual may need to avoid can vary from person to person.
High-Histamine Foods to Avoid
This list serves only as a guideline. Individuals will have different levels of tolerance.
- Alcohol
- Fermented foods, like kombucha, yogurt, sauerkraut
- Cheese
- Avocados
- Dried fruit
- Eggplant
- Spinach
- Smoked meats
- Fish and shellfish
- Tomatoes, potatoes, sweet potatoes
- Soy products
- Products with yeast and yeast extract
- Vinegar, ketchup and mustard
- Berries and stone fruit, bananas, grapes, pineapples
- Some herbs: cinnamon, clove, anise, curry, cayenne, nutmeg
- Processed sugar and sweeteners
- Cocoa and chocolate
- Bleached flour
- Walnuts and pecans
- Artificial preservative and food dyes
Some people may be able to tolerate more foods than others. Using practices of mindful eating and really listening to the body’s response during food reintroductions may be helpful. In addition, avoiding leftovers and foods prepared more than 24 hours in advance may be necessary for some people reactive to histamine. Overly ripe fruits and vegetables are also a no-go.
Similarly, just as there are foods to avoid for histamine intolerance, there are foods that can be helpful to support mast cells and histamine.
Foods that Support Mast Cells and Histamine Health
Foods that fight inflammation and support mast cells may help.
Onions are a prebiotic food helpful for gut health. This quercetin-containing food also decreases the release of histamine, supports mast cells from being overly sensitive and can lower histamine levels extracellularly in blood plasma. (3)
Watercress is packed full of nutrients. In a study, this cruciferous vegetable was shown to inhibit 60% of all histamines released from mast cells. (4)
Moringa is a nutrient-dense superfood once used to treat malnutrition. One study in pigs proposed that moringa inhibits 72% of all histamines released. (5)
Brazil nuts are full of selenium and often eaten to support thyroid health. According to a 2013 study, mast cells treated with selenium showed decreased concentration and release of histamine. (6)
These anti-inflammatory food compounds may be supportive. Many can be found in food or in supplements:
- Quercetin is in onions and broccoli.
- Vitamin C can be found in bell peppers, brussel sprouts and broccoli. For a high concentration of this vitamin, consider our Vitamin C IV for quick and effective support.
- Nettles can be found in tea, and may cause a histamine reaction. A supplement form may be better for some.
- Bromelain is naturally found in pineapples and can be found in supplement form.
Mast Cells, Histamine Intolerance and MCAS
But what happens when there’s too much histamine released? Both an overproduction of mast cells and over-activation of them can mean health problems like histamine intolerance or Mast Cell Activation Syndrome (MCAS).
Avoiding foods high in histamine, supporting the body’s ability to deal with histamine and stabilizing mast cells may be steps needed to decrease symptoms.
Overactive mast cells and an abundance of histamine can lead to MCAS. Fatigue, hives, itching, GI symptoms, asthma-like symptoms and even brain fog, headaches and anxiety can be symptoms of MCAS. (7, 8, 9, 10)
MCAS was officially recognized within the last ten years. (11) This means more is yet to be discovered about the cause of MCAS and the role of mast cells in various diseases.
Overly sensitive mast cells may be triggered by pollen, mold, environmental allergens, stress, strenuous exercise, physical sensations such as heat and cold, and certain medication and supplements. (12, 13) Even the food on your plate or drink in your cup can influence sensitive mast cells.
Steps to Support Mast Cells and Histamine Today
A holistic treatment to support mast cells and histamine can involve a combination of medications, supplements and lifestyle changes.
- Eat for health. First, opt for low histamine foods. Consider adding in more foods that help support mast cells.
- Sleep well. Sacrificing sleep can disturb the mast cell’s circadian balance and mean more symptoms. (14, 15) In addition, decreasing screens before bed and creating a relaxing before bedtime routine may help.
- Reduce stress. Next, both physical and emotional stress can influence symptoms. (16) Under stress, the body releases corticotropin which can destabilize mast cells. (17) Taking mindful breaks and cultivating practices that increase joy can reduce stress and positively influence gut health.
- Keep track. Mental notes are great, and journaling may be better. Jotting down experiences and even emotions that may have triggered symptoms can be valuable data.
- Get support. Mast cell stabilizing medications such as Cromolyn and Ketotifen may be prescribed. These inhibit the release of chemical messengers like histamine from mast cells.
Lastly, a comprehensive treatment may also involve:
- Increasing gut health and supporting the microbiome
- Supporting the liver and bile production
- Addressing immune support
- Looking at mycotoxins, viruses, bacteria and parasites
Empowering Health and Wellness
Mysterious symptoms can be frustrating and take a toll on body, mind and soul. Thankfully, you are not just a set of symptoms or a diagnosis. We love to partner with patients to provide both education and the utmost in quality care. Knowledge really is a powerful first step. Head over the blog for more information or reach out to get one-on-one support. Call or text us at 314-721-2140 to ask a question or set up an appointment. We love to empower you on your health journey.
Sources
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- “Investigation into the mechanism of action of … – Korea Science.” https://www.koreascience.or.kr/article/JAKO200814256113277.page. Accessed 21 Feb. 2021.
- “Influence of Selenium on Mast Cell Mediator Release | SpringerLink.” 20 Jun. 2013, https://link.springer.com/article/10.1007/s12011-013-9712-x. Accessed 21 Feb. 2021.
- “Presentation, Diagnosis, and Management of … – Jill Carnahan, MD.” https://www.jillcarnahan.com/downloads/MCAS-Afrin.pdf. Accessed 21 Feb. 2021.
- “Mast Cell Activation Syndrome: Proposed Diagnostic Criteria.” 28 Oct. 2010, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3753019/. Accessed 21 Feb. 2021.
- “Mast Cell Activation Syndrome (MCAS) – AAAAI.” https://www.aaaai.org/conditions-and-treatments/related-conditions/mcas. Accessed 21 Feb. 2021.
- “Mast cell activation disease: a concise practical guide for diagnostic ….” 22 Mar. 2011, https://jhoonline.biomedcentral.com/articles/10.1186/1756-8722-4-10. Accessed 21 Feb. 2021.
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