The connection between stress, anxiety & histamine
Have you ever wondered why stress can affect not only your mood but also your body so profoundly? Why do some people actually develop physical symptoms like skin rashes or digestive problems after stressful situations?
The answer could lie in a tiny molecule that we all carry within us: histamine. But beware, this molecule is a double-edged sword. It can be both friend and foe, depending on how well you understand and manage its influence. In the following sections, we will shed light on the complex dance between histamine and the stress hormone cortisol — an interplay that can have far-reaching effects on your health.
What happens in our body during stress and anxiety?
When stress or anxiety come into play, our body transforms into a kind of high-performance machine, ready for fight or flight. Hormones like adrenaline and cortisol flood our system, effectively switching us to "high voltage." Our breathing rate speeds up, blood pressure rises — and meanwhile, certain "secondary" body functions like digestion and the immune system are deliberately throttled.
Causes of stress and anxiety
Stress can be triggered by many situations. A distinction is made between external and internal factors. External factors include elements in our external environment such as noise, heat, cold, odors, or crowds.
The main cause of stress, however, lies in most cases with the internal factors.
These include, among others:
- Time pressure
- Performance pressure
- Feeling overwhelmed
- Unresolved conflicts
- Inner fears
- Insecurity
- Unprocessed trauma
The situation is different when it comes to "anxiety". The causes of anxiety are not yet fully understood, although there are several factors that can play a role in its cause.
The following factors play a role in the cause of anxiety:
Genetic factors: Frequently, the tendency towards feelings of anxiety runs in the family and is hereditary. However, it can also be acquired through living with anxious people.
Environment: Anxiety can also be triggered by various types of stress, such as the end of an important relationship or a life-threatening catastrophe.
Psychological predisposition: A perfect example is speaking in front of large groups. Some people do not mind this at all and enjoy speaking in front of large groups. Others, however, are afraid of it and suffer from symptoms like fear, a racing heart, or trembling.
Physical illnesses: General illnesses that can cause anxiety include cardiac arrhythmias or lung diseases like asthma and COPD. Fever can also cause feelings of anxiety in some people; this illustrates once again that people's anxieties are very individual.
Physical symptoms
Stress and anxiety trigger very similar physical reactions. Those affected by chronic stress or anxiety situations often have to contend with symptoms such as gastrointestinal complaints, tension, back pain, cardiac arrhythmias, or breathing difficulties. In cases of persistent latent stress, complaints such as flushing, hives, blemished skin/pimples, as well as physical and mental exhaustion can also occur.
The histamine-stress cycle: A vicious circle for the immune system?
Histamine is more than just a buzzword for allergies – it is an important messenger substance that plays a central role in a variety of body functions. In a stress reaction, however, this finely tuned system is disrupted.
The stress hormone cortisol is released and activates the nervous system, which then releases neurotransmitters such as dopamine, adrenaline, and noradrenaline. These put the body on high alert and activate the immune system. In response, mast cells, which store histamine, are also activated and release their contents.
This is important because histamine attaches itself to special receptors in the nervous system to activate the "sympathetic nervous system" – the part of the nervous system responsible for our "fight or flight" reactions. This leads to a renewed release of adrenaline, causing our pulse to rise and our blood vessels to dilate. The consequence? Our neurological stress level remains elevated.
Think of this process as a cycle that we call the "histamine-stress cycle." If there is additionally a problem with breaking down histamine, an increased amount of this messenger substance remains in the body for a longer period of time, thereby maintaining the stress cycle.
To break this cycle, it is crucial to use stress management strategies. For example, mindfulness-based relaxation techniques influence the activity of the autonomic nervous system. They activate the parasympathetic nervous system, the so-called "rest-and-digest nerve," which inhibits the sympathetic nervous system. This leads to a lowering of blood pressure and an overall calming of the system, which in turn can reduce histamine levels in the body.
Lieferzeit: 2-3 Tage
Positive vs. negative stress: Understand the difference
Stress is not always bad for us – In fact, there is a type of stress that is considered positive or "eustress." Eustress can spur us on, motivate us, and help us better master challenges. Examples of eustress situations could be the excitement before an upcoming wedding, the motivation to complete a demanding task at work, or the adrenaline rush during a sports competition.
On the other hand, there is "distress," the negative stress that most of us want to avoid. Distress can cause physical and mental health problems and frequently occurs in situations that are perceived as burdensome or threatening. Examples of distress could be constant work overload, family conflicts, or recurring health problems.
It is important to recognize the difference between eustress and distress and to understand how to handle both types of stress. While eustress can serve as a driving force, it is crucial to develop strategies for coping with distress to counteract its negative effects.
Regarding histamine, it is interesting to note that both positive and negative stress can lead to mast cell activation and release. Therefore, it is particularly important to develop effective stress management strategies to avoid health problems.
The path to calm: Relaxation techniques against stress
If you frequently suffer from stress or anxiety situations, we have put together a few tips for you with which you can increase your well-being and positively influence your health.
Breathing exercises: As a breathing exercise, we can recommend the 4-7-8 breathing method; you can easily perform it in bed. This has the advantage that you can fall asleep directly afterwards. First, you must ensure that your tongue touches the ridge just behind your front teeth for the duration of the exercise. Then, you should exhale the complete breath noisily through your mouth. Next, close your mouth and inhale through your nose while counting internally to 4. Then hold your breath while counting internally to 7. Finally, exhale the complete breath through your mouth and count internally to 8. If you have performed this exercise 4 times, you will surely feel more relaxed.
Relaxation methods: As a relaxation method, we can recommend Autogenic Training (AT) or Progressive Muscle Relaxation (PMR).
EFT Tapping Acupressure: Tapping acupressure is a self-help measure that serves to cope with stress, anxiety, and self-doubt. In the course of its application, not only do the mentally burdensome states often improve, but chronic physical complaints do as well.
Calming mantras: A mantra frequently frees one from negative thoughts, expands consciousness, and activates the chakras. In yoga, it is often repeated continuously before or after practice.
Restructuring daily life: By restructuring your daily life, you can incorporate more recovery phases and thereby significantly increase your well-being.
Nutrition and nutrients: How you can support your body in stressful situations
How you can support your body in stressful situations:
- Water: It is important to drink enough water to transport away the substances in the body that arise during stressful situations. In the case of a histamine issue, this is also advantageous, as histamine is water-soluble and can thus be transported away.
- Vitamin D: A deficiency in vitamin D can influence your feeling of stress, as it is involved in many processes in the body such as cell growth or the maintenance of normal bones.
- Omega-3 fatty acids: An adequate supply of this fatty acid is essential, as it contributes to normal brain function. An excellent source is, for example, flaxseed, flaxseed oil, or chia seeds.
- Proteins: These can support your muscles during and after a stressful situation. Since it is rather difficult to meet the protein requirement with a low-histamine or a vegan diet, we can recommend the HistaFood Organic Protein Spread Pumpkin Seed & Pistachio at this point. It is a natural source of protein. Moreover, it is suitable for a low-histamine and low-fructose diet, vegan, gluten-free, lactose-free, and made 100% from natural organic ingredients.
- Magnesium: In a stress situation, the body releases increased amounts of magnesium, so there is an increased requirement. Therefore, mineral-rich foods like green vegetables or nuts can be very helpful.
- Vitamin C: Vitamin C ensures, among other things, the normal function of the immune system. When the immune system is weakened, there is an increased risk of infection. An infection can lead to increased stress. Excellent sources of vitamin C are, for example, rose hips (1), sea buckthorn, and red bell peppers.
- B vitamins: These contribute, among other things, to the maintenance of a normal nervous system. You find them, for example, in egg yolk, oatmeal, and yogurt.
Would you like to target your nutrient supply in everyday life? Our BalanceFit combines selected vitamins, minerals, and plant substances – including vitamin C, vitamin B6, vitamin B12, folic acid, magnesium, and zinc. Among other things, vitamin B6, vitamin B12, and magnesium contribute to the normal function of the nervous system and to normal psychological function.
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Our conclusion: Stress and anxiety as a dual challenge for body and mind
While positive stress (eustress) can spur us on to peak performance in certain situations, negative stress (distress) has the potential to cause damage in both the short and long term. Distress can lead to a multitude of health problems, including cardiovascular diseases, sleep disorders, and even disorders of the immune system.
Against the backdrop of these challenges, it is essential to develop conscious strategies for stress management and emotional regulation. Techniques of mindfulness, relaxation exercises, and a comprehensive understanding of stress triggers can help us lead a more balanced and healthier lifestyle.
Remember: A life without stress is neither realistic nor desirable, because stress also has its good sides. It is rather a matter of finding a balance and developing the ability to channel stress and anxiety into constructive paths.
Sources
- https://www.health-rise.de/positiver-stress-vs-negativer-stress/
- https://www.lotuscrafts.eu/blogs/blog/mantra-bedeutung-und-wirkung#:~:text=Ein%20Mantra%20ber%C3%BChrt%2C%20inspiriert%2C%20tr%C3%B6stet,nach%20der%20Praxis%20fortlaufend%20wiederholt.
- https://www.msdmanuals.com/de-de/heim/psychische-gesundheitsst%C3%B6rungen/angstst%C3%B6rungen-und-stressbezogene-erkrankungen/angstst%C3%B6rungen-%E2%80%93-eine-%C3%BCbersicht
