Depression and histamine intolerance
In this blog post, we want to discuss the connection between histamine intolerance and depression. Did you know that our gut influences how we feel?
Histamine intolerance is not a mental illness, but a metabolic or breakdown disorder. However, histamine intolerance can cause psychological symptoms if histamine levels are too high.
Why can psychological symptoms arise from an imbalance in histamine levels?
There are several reasons for this:
1. The brain produces its own histamine.
Histamine is produced in a specific area of the brain called the hypothalamus and stored in neurons. There, it is released as a signal. The brain has histamine receptors. An abnormality in these receptors can lead to psychological disorders.
2. Histamine and adrenaline
Histamine has the ability to trigger the release of adrenaline – the main player in the body's fight-or-flight response. Adrenaline can trigger a variety of panic symptoms, such as rapid heartbeat, sweating, trembling, shortness of breath, nausea, and anxiety.
3. Histamine and estrogen / estrogen dominance
Elevated histamine levels cause a rise in estrogen levels. This hormone can cross the blood-brain barrier, which can have a strong impact on mood – both positive and negative.
What is a depressive mood or depression?
Depression is one of the most common mental illnesses, and it is also very severe and, in some cases, life-threatening. The concentration of neurotransmitters (serotonin, norepinephrine, dopamine) is no longer in balance.
What symptoms are present in a depressed mood or depression?
Depression manifests itself in many different ways. Key characteristics include:
- depressed mood or sadness
- Loss of interest
- A feeling of inner emptiness and restlessness
- Overload, exhaustion, lack of motivation
- Anxiety
- Cognitive and sleep disorders
- unfounded feelings of guilt
- lack of self-esteem/self-confidence
- decreased appetite, even weight loss
- deep despair
People suffering from depression often find it difficult or impossible to experience joy and struggle to make simple decisions. Additional physical symptoms include gastrointestinal problems, headaches or backaches, as well as dental issues, tinnitus, heart and respiratory problems, or excessive sweating.
However, the symptoms cannot be generalized. In some sufferers, depression can manifest itself quite differently, for example through excessive exercise, increased alcohol consumption, aggression, or irritability.
If you're not feeling well and recognize some of these symptoms, don't hesitate to see a doctor or therapist and talk about it. 🧡
Which antidepressants are suitable for people with histamine intolerance?
We do not wish to recommend mood-enhancing medications (anti-depressants), as this is primarily the responsibility of a doctor and is also purely (but sometimes medically necessary) symptom control.
Rather, we would like to show you techniques and possibilities that can support you in a natural way:
- conscious and low-histamine diet
- Stress management exercises (e.g., planning the next day) and relaxation techniques (e.g., meditation, yoga)
- Herbal medicine
- Gratitude exercises
- acupuncture
- psychotherapy
- Autogenic training
- Progressive muscle relaxation according to Jacobson
- Light therapy
- Exercise: even a short walk is perfectly sufficient. Exercise has an antidepressant effect and also promotes the formation of nerve cells.
Don't expect a dramatic change from 0 to 100, but be happy about every small step in the right direction. Be patient with yourself.
Why is there a connection between histamine intolerance and depression?
Current microbiome research is increasingly suggesting that an imbalanced gut flora can contribute to or promote depression. Our gut is connected to our brain via the so-called gut-brain axis. Information is transmitted from the brain to the gut and vice versa. You can actually think of your gut as your second brain. Learn more about the gut as an incredibly important organ here .
Histamine intolerance can trigger, among other things, leaky gut syndrome (increased intestinal permeability) – and vice versa. With leaky gut, toxins and histamine can enter the bloodstream more quickly, causing numerous symptoms. Furthermore, when our gut function is impaired and damaged, it can lead to disorders and inflammation within the immune system.
This can lead to further metabolic disorders, but also to mental illnesses and complaints.
Ninety percent of the hormone serotonin (the "happiness hormone") is produced in the gut. If the gut is imbalanced and inflammatory processes occur, leading to histamine release via mast cells, the release of serotonin is inhibited. When the histamine level drops, serotonin release can resume.
Furthermore, there is initial evidence that specific gut bacteria can alter brain activity and positively influence our mental well-being. These are called psychobiotics. Incidentally, there are also bacteria that can cause psychological imbalances in the body.
You should therefore support your gut health in general, but especially in such a situation. We can influence our microbiome, that is, the number of beneficial and harmful bacteria, and ensure a healthy gut flora.
Our tips on how to support your gut health:
- Low-histamine diet – you can check out our recipes for help
- Probiotics and certain nutrients
- reduce gluten
- consume healthy fats
- Eat anti-inflammatory foods (e.g. ginger, turmeric, cherries or blueberries)
Furthermore, the following foods promote our psychobiotics:
- Fruit
- Vegetables
- pseudocereals
- healthy oils, such as linseed oil
- Herbs, such as oregano, parsley or coriander
You should avoid the following foods or only consume them in moderation:
- Meat
- Fish
- eggs
- Sugar (refined sugar, cane sugar and sweeteners)