Histamine-Intolerance - All That You need to Know
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Complicated term isn’t it? Well this is the cause of headaches, irregular bowel movements, itchiness, rashes, which leaves you feeling awful. This condition is developed when for a prolonged period your body is unable to break Histamine properly . This issue is currently diagnosed by only few people in India as they confuse it with "headache or indigestion".
However, this rapidly increasing issue should be taken seriously with proper treatment as recommended by our Pune Based , Nutritionist & Wellness Experts as below.
What is Histamine?
Histamines are Neurotransmitters produced during allergic reactions, it is an immediate inflammatory response which gives immune system signal of potential attackers.
Now we know the reason why doctors prescribe antihistamines for allergies like puffy eyes or rash. Apart from this role of sending message to brain, Histamine is also very important component of stomach acid for breaking down the food we eat.
Common symptoms of Histamine intolerance include:
Headaches, increased arousal, hypertension, vertigo/dizziness, Irregularities in body temperature and bowel movements, anxiety, nausea, cramps, flushing, difficulty breathing, hives, fatigue, tissue swelling, and irregular heartbeats.
As Histamines travels all through our body in bloodstream it may give wide range of problems affecting your gut, skin, brain, lungs and cardiovascular system.
Most common reasons for Histamine Intolerance:
1) Low Enzyme levels of Diamine oxidase, this enzyme breaks histamines & never allow them to accumulates
2) Low methylation –Compromised methylation happens when methyl transferase enzymes are deficient and histamine accumulates & get wild.
How to check if you have Histamine intolerance or not?
No test can give full proof results, as there are many challenges with diagnosis of Histamine intolerance.
This commonly and rapidly increasing issue, can get triggered by stress, menstrual cycles ( For women's) , some other enzymes can degrade it. So most of the doctors go with elimination diet rather than use of medications.
Elimination diet is a big challenge as people don’t know which food to avoid or include. Therefore, keeping a Diet diary to note down foods which trigger allergy.
You can eliminate them for few days & then slowly introduce back. The good news is that the elimination diet is only temporary.
As your gut heals, your ability to metabolize histamine increases, and you can slowly begin to introduce more of it in your diet without suffering symptoms.
Also, many people discover through an elimination diet that they don’t react to some high histamine foods at all,
and therefore only really need to cut out one or two big histamine offenders.
Improve your GUT Flora Is the Best way out for Histamine Intolerance.
The biggest non-food source of histamines in most of us is our gut flora. While certain types of bacteria produce histamines, others degrade them. if you have been taking antibiotics or have made a dramatic diet or lifestyle change then Histamine intolerance may appear.
Also, the mucous lining of the intestinal wall is what mainly produces DAO (Diamine Oxidase Enzyme). If your gut lining is irritated (for example, by a range of inflammatory foods like grains and legumes), then DAO production decreases.
Start with Probiotic and Prebiotics to heal Gut Flora
What are prebiotics – These are carbohydrates that are indigestible for humans but that act as a food source for beneficial bacteria (the Probiotic)
It needs Planning & understanding which Probiotic to start with, A good probiotic supplement, and a diet rich in prebiotic foods such as chicory root, artichokes, garlic, leek, onion and asparagus can be of assistance.
Vitamin B6, copper, and Vitamin C are DAO cofactors, so make sure your diet is rich in these nutrients.
Best Prebiotic foods to include in Indian diet
Oats -Whole oats are grains rich in beta-glucan fibre. They increase healthy gut bacteria, improve blood sugar control and may reduce cancer risk.
Barley – Barley is high in beta-glucan fibre, which promotes healthy bacteria in the gut. It also seems to lower cholesterol and blood sugar levels.
Apples - Apples are rich in pectin fibre. Pectin promotes healthy gut bacteria and helps decrease harmful bacteria. It also helps lower cholesterol and reduces cancer risk.
Flax seeds - The fibre in flaxseeds promotes regular bowel movements, lowers LDL cholesterol and reduces the amount of fat you digest and absorb.
Cocoa - Cocoa is a tasty prebiotic food. It contains flavonoids that increase healthy gut bacteria, lower cholesterol and improve heart health.
Asparagus - The inulin content may be around 2-3 grams per 100-gram. The combination of fibre and antioxidants in asparagus also appears to provide anti-inflammatory benefits
Onion & Garlic- Onions are rich in inulin and FOS, which can help boost your immune system, provide fuel for your gut bacteria and improve digestion. Garlic gives great flavour to your foods and provides you with prebiotic benefits. It has been shown to help promote good bacteria and prevent harmful bacteria from growing.
As suggested by our Nutrition Experts at SwasthLife , "Prebiotic" is food source for Healthy Gut Bacteria , so include these fibers as food for following probiotic foods to complement Healthy Gut & reduce histamine intolerance.
Best Probiotic foods for Indians
Yogurt is made from milk that has been fermented by friendly bacteria, mainly lactic acid bacteria and bifid bacteria. yogurt may help reduce the diarrhoea caused by antibiotics. It can even help relieve the symptoms of irritable bowel syndrome Note – It should be freshly home-made yogurt with live culture because in processing bacteria may be killed.
Believe it or not, the provincial pickle packs a punch of prime probiotics the term “pickle” usually refers to pickled cucumbers specifically, but most vegetables can be pickled. All of them boast the same briny goodness and probiotic potential.
This traditional Punjabi drink made with black carrots, mustard seeds, sea salt and water is left to ferment for up to a week leading to the growth of bacteria. But drink in moderation to avoid excess salt intake.
Dosa, Idli, Dhokla
These Food are made from rice/grams or Bengal grams & fermented so they contain live healthy bacteria which will improve Flora. However, take care of Instant mixes available in market because it will not provide health benefits you are looking for. So, opt for tradition way of rising flour overnight to get best results.
A healthy Gut is a best weapon against Histamine Intolerance. A good Combination of Prebiotics and Probiotics help keep allergies at bay and make our body strong. Stay away from processed and ready to eat food as they lack Fibres and probiotics.
If you are Frequently Suffering from allergies, it is time to call a professional Dietician. Keeping a Diet Diary, following Elimination Diet and incorporating the right Probiotics and Prebiotics is the key to fight Histamine-Intolerance.
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