Wissenswertes

Histamine & Headaches: How histamine can trigger migraines

Are you wondering how histamine is related to migraines and headaches ?

Histamine is a biogenic amine in the body that is involved in the immune response and the regulation of various physiological processes. It is also found in various foods, such as fermented products, aged cheese, and red wine. Histamine is released by the body's mast cells and is involved in intolerance reactions ranging from redness to allergic shock.

In people with histamine intolerance, the body's ability to properly break down histamine is impaired . This can lead to an increase in histamine concentration in the body, which in turn can cause various symptoms such as gastrointestinal problems, a runny nose, and fatigue.

However, excessively high amounts of histamine can cause illness in everyone. Each person has an individual tolerance threshold. In the case of histamine intolerance, this threshold is simply lower.

Headaches and migraines are also among the common symptoms of histamine intolerance. The exact connection between elevated histamine levels and headaches is complex and varies from person to person.

It is established that histamine can dilate blood vessels via the release of nitric oxide. This dilation of blood vessels in the brain can lead to headaches . Migraine attacks could be triggered by the release of histamine and other substances from mast cells.

Different faces of headaches: migraine to tension headache

The symptoms depend on the type of headache you suffer from. The most common types of headache are migraine , tension headache , and cluster headache . They can even occur in combination.

The pain can range from throbbing to pressing-pulling to tearing-boring, and the intensity can vary accordingly. The pain can be one-sided or affect the entire head.
To distinguish between them:

Tension headache: usually episodic, attacks vary in duration and frequency, mild to moderate headaches without accompanying symptoms, possibly accompanied by pain in the head and neck muscles.
Cluster headache: one-sided, attack-like headaches, usually of short duration and very frequently recurring, but sometimes also recurring for longer periods.
Migraine: usually episodic, moderate or severe headaches, attacks lasting 4–72 hours, often accompanied by nausea, vomiting, aura and/or sensitivity to light or sound, but sometimes without accompanying symptoms.

Specifically in the case of migraines, it is assumed that an imbalance of pain centers in the brain leads to a dilation of blood vessels, resulting in an increased release of inflammatory blood components. This leads to a kind of inflammation of the brain tissue and pain impulses, which are then perceived as a migraine headache .

Often, stimulants like alcohol , smoking, or caffeine consumption contribute to headaches or even trigger migraines. But certain medications (nitric oxide donors), dehydration, stress, weather changes, odors, food intolerances and allergies , noise, hormonal changes, high blood pressure, and fasting can also cause headaches. Often, migraine triggers are difficult to control. However, you have the greatest control over the food and stimulants you consume.

Red wine and migraines: Histamine as the prime suspect

Alcohol itself isn't the only major factor when it comes to headaches. What else could be behind it?

The key word here is also histamine. Histamine, along with other biogenic amines such as phenylethylamine and tyramine, is a common trigger for headaches in connection with alcohol . There is often also a link between histamine intolerance, leaky gut syndrome, and Helicobacter pylori infection—a combination that promotes headaches.

Red wine, like champagne or sparkling wine, is classified as level 3, the highest level of histamine-containing foods, according to the SIGHI list (Swiss Interest Group for Histamine Intolerance). Consuming red wine, for example, leads to an excess of histamine in the body .

If this is difficult to break down, histamine-related symptoms such as headaches and migraines occur because blood vessels supplying the meninges are dilated in the brain areas .

The morning after: hangover, headache, and histamine.

Why do we get a headache from drinking too much alcohol? Quite simply: dehydration is the reason, because alcohol depletes your body of large amounts of electrolytes like sodium and water. The release of the hormone vasopressin is inhibited by the dilation of blood vessels in the brain, which is necessary to regulate fluid balance.

This leads to the human body losing more fluid than usual. The resulting dehydration over the next few hours causes cramp-like headaches as the blood vessels in the brain constrict. Another contributing factor is the overburdened liver , which has to work extremely hard to break down the alcohol, thus intensifying the hangover symptoms. The body loses even more fluid through perspiration.

Furthermore, alcohol is converted by the organ into the cell toxin acetaldehyde . Particularly when consuming red wine or whiskey, toxic waste products are formed through the conversion of the isobutanol and methanol they contain.

Alcohol, especially when combined with stuffy, smoky rooms, or nicotine consumption itself, intensifies headaches because the brain, deprived of oxygen, is put on high alert. Mixed drinks and cocktails also contribute to a hangover, as the sugar they contain causes the alcohol to enter the bloodstream more quickly, leading to a faster onset of its effects.

Natural defense: Diet and lifestyle against histamine headaches

If you have a histamine intolerance or histaminosis, you should follow a low-histamine diet and ideally avoid alcohol altogether. Completely unsuitable for those with histamine intolerance are not only red wine, but also sparkling wine, champagne, wheat beer, brandy, liqueurs, and histamine-rich white wine.

If you do decide to consume alcohol, low-histamine white wine and bottom-fermented beer are good alternatives. Clear spirits such as light rum, vodka, or gin are also better tolerated. However, you should be mindful of your personal tolerance level .

Also, make sure you're getting enough nutrients . These can be obtained through food as well as supplements. In certain amounts, these supplements can have a positive effect on headaches and migraines .

Vitamin B2 (riboflavin): 400 mg/day
Magnesium: 300 mg/day
Alpha-lipoic acid: 600mg/day
Coenzyme Q10: 300 mg/day
Feverfever: Dosage varies depending on the product

Low-histamine diet: What is safe, what should be avoided?

When it comes to your diet, you can also make sure to avoid foods higher in histamine or pay attention to your individual tolerance. Our food list provides an overview here.

Myths and facts: Histamine intolerance and headaches demystified

Myth #1: Histamine intolerance is only associated with gastrointestinal problems.

That's incorrect. In fact, histamine intolerance can cause a wide range of symptoms, and headaches and migraines can be severe symptoms of this intolerance.

Myth #2: If you have a histamine intolerance, you must strictly avoid histamine-rich foods.

That's generally true. However, everyone has an individual tolerance for histamine. Not everyone affected needs to strictly adhere to a low-histamine diet, as some foods are well tolerated. After your diagnosis, it's definitely important that you avoid histamine-rich foods for a while to allow your body to calm down. Once you've addressed the underlying causes, you can slowly and carefully reintroduce certain foods.

Nutritional counseling can also help you to better tailor your diet to your body.

Myth #3: Every headache can be attributed to histamine.

No. It's important to emphasize that not every headache is caused by histamine intolerance. There are different types of headaches with very different causes. Therefore, a doctor should make the diagnosis to rule out other possible reasons.

If you suspect you have a histamine intolerance, it is definitely advisable to keep a food diary to identify the causes.

Myth #4: Histamine intolerance is just a fad.

No, histamine intolerance is not a rare fad and can now be diagnosed with tests. Many people suffer from this disorder and its diverse symptoms. Therefore, a comprehensive understanding of this intolerance is crucial to helping those affected experience fewer symptoms and greater well-being.

Expert advice: Coping with migraines in a histamine-rich world

Besides avoiding low-histamine foods, there are of course many other measures that can be taken against headaches and migraines.

These help only to a limited extent, depending on the severity of the pain, and always only on an individual basis:

Avoid external triggers such as noise, smoke, exhaust fumes, and unpleasant light.
Distraction and thus activation of pain-associated brain areas
Exercise that is not strenuous and does not raise blood pressure.
Relaxing baths or a hot shower
Application of various oils such as peppermint, lavender or CBD oil
Ginger for nausea
Imaginative imagery to influence pain perception
Carbohydrates such as sugar (preferably in the form of fructose)
Massages and relaxation exercises in the temple and neck area
Drink plenty of fluids and take electrolytes.
Sleep is the best medicine for a reason: sleep relaxes you and, in the best case, reduces pain.
Heat on the neck in the form of hot water bottles or cherry pit pillows
Cooling the face can help just as much as heat.

Conclusion

Headaches and migraines are closely linked to histamine . If you have a histamine intolerance, you should avoid alcohol if possible. The tips mentioned above and a low-histamine diet can be helpful if you experience symptoms. Always make sure to strengthen your mental health and avoid stressors to prevent histamine headaches.