EP.113/ Seven Strategies for Lowering Histamine and Reducing Allergies with Endometriosis
For the past two weeks I’ve been diving into the undeniable link between endometriosis, allergies and histamine.
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To give you guys a recap:
61% of people with endo have been found to have allergies.
88% of people with endo and fibromyalgia or chronic fatigue syndrome also have allergies.
Mast cells (which produce histamines) have been found in higher levels within endometriosis lesions and have been shown to be involved within the inflammatory process of endo
Endometriosis is an oestrogen driven disease and the endo lesions also increase oestrogen in the pelvic area. Oestrogen triggers mast cells to release histamines, whilst histamines can trigger further oestrogen production
Histamines can also rise as oestrogen rises with the menstrual cycle.
Today I want to explore some of the strategies I’ve been using for clearing my allergies and histamine issues, and some suggestions for methods to try yourself. This isn’t an exhaustive list and it’s also not in a particular order, as it really depends on your unique situation and body with where to start, but they are certainly options to explore.
Here’s a brief overview of the key strategies I explore for lowering histamines and reducing allergies in this episode:
Low histamine diet - The body has a certain capacity for dealing with histamines and when that capacity is reached, histamine intolerance problems arise. Lowering our exposure to histamine containing and histamine liberating foods in the short term, can help calm our bodies down and allow us to focusing on more long term healing, whilst identifying our most bothersome foods.
Heal the gut - We need a healthy gut to properly break down and eliminate histamine from the body. Leaky gut and SIBO both compromise gut health and cause low digestive enzymes, plus a heightened immune response which leads to not only a further release in histamines, but an inability to break them down. Healing the gut is one of the key strategies for alleviating allergies and histamine intolerances (with the exception of severe allergies like peanut allergies).
Identify and eradicate mould - Mould is a big problem in many households and can cause worsening allergy symptoms, asthma and respiratory problems, as well as symptoms like fatigue and headaches. Mould thrives at 70% humidity, so check the humidity levels of your home and take steps to reduce moisture (try a dehumidifier) and clear any visible mould.
Clear your environment of allergens - A house may seem clean, but if your humidity is at 50% or higher, dust mites can thrive. Identify if there are any pollenating plants bothering you in your home, any build up of dust, animal hair, etc. and work on doing a deep clean if appropriate. Also consider using a non-toxic allergen spray and getting an an air-purifier
Manage stress - Stress raises histamines in the blood, so managing our lifestyle to lower stress is important. Stress isn’t just psychological either, it can also be caused from over-exercising, rushing, having an inflamed body, sleep deprivation, etc. Yoga, meditation and breath work have all been shown to lower the stress response.
Balance hormones - We known oestrogen can trigger histamine release, and oestrogen dominance or excess oestrogen is a common hormonal imbalance. Look for signs of oestrogen dominance such as heavy bleeding, clots, painful periods, breast tenderness, bloating and PMS. Begin balancing hormones with daily bowel movements, balanced blood sugar and liver support such as lowering alcohol consumption.
Supplements - There are a number of supplements and herbal remedies that can aid with allergies and histamine intolerance. Quercetin, DAO and nettle being some of the most effective.
Show Notes
The 4 Phase Histamine Reset Plan Dr Becky Campbell
Dr Aviva Romm allergies and gut podcast
Dr Aviva Romm allergy remedies
Five Natural Tips to Reduce Oestrogen Dominance and Balance Hormones with Endometriosis
Seven Foods to Alleviate Oestrogen Dominance with Endometriosis
The SIBO, Endometriosis and Interstitial Cystitis Connection wth Dr. Allison Siebecker
Understanding The Endometriosis Belly, Part 1
Understanding The Endometriosis Belly, Part 2
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My free guide ‘Managing Endometriosis Naturally’ is perfect for anyone just starting out on this journey of managing and reducing their symptoms. Download here.
My free Endometriosis Diet Grocery List is a pdf list that includes all the foods I buy on a monthly basis, categorised into easy sections. I share my personal endometriosis diet plan, free recipe resources, recommendations to help you get started with the endometriosis diet and nutrition tips. Download here.
My free “Endometriosis Symptom Tracker” could help you begin to understand the subtle patterns in your endometriosis symptoms. As always, this guide doesn’t replace your medical treatment and is not intended to treat or cure endometriosis, but provides you with options that helped me to live well with endometriosis. Download here.
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