The connection between stress, anxiety & histamine

When stress or anxiety comes 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, essentially putting us on high alert. Our breathing rate increases, blood pressure rises —and meanwhile, some "secondary" bodily functions, such as digestion and the immune system, are deliberately suppressed .

This is no coincidence, but rather the expression of our archaic "fight-or-flight" response , a physical chain reaction designed to improve our chances of survival in dangerous situations. In this state , mast cells, a type of sentinel cell in our immune system , are also activated. The result? A release of histamine , a bioactive molecule that triggers further chain reactions in our body and thus plays a crucial role in the complex interplay of stress, hormones, and health .

Causes of stress and anxiety

Stress can be triggered by many situations. A distinction is made between external and internal factors . External factors include aspects of our environment such as noise, heat, cold, smells, or crowds.

• Time pressure
• Performance pressure
• Overload
• Unresolved conflicts
• Inner fears
• uncertainty
• unprocessed traumas

Histamine is more than just a buzzword in allergies – it's an important messenger substance that plays a central role in a multitude of bodily functions . However, this finely tuned system is disrupted during a stress response.

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 binds to specific receptors in the nervous system to activate the sympathetic nervous system – the part of the nervous system responsible for our "fight or flight" response. This leads to a renewed release of adrenaline, which increases our heart rate and dilates our blood vessels. The consequence? Our neurological stress level remains elevated.

Imagine this process as a cycle, which we call the "histamine-stress cycle." If there is also a problem with the breakdown of histamine, an increased amount of this messenger substance remains in the body for a longer period, thus 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" system, which inhibits the sympathetic nervous system. This leads to a reduction in blood pressure and a general calming of the system, which in turn can reduce histamine levels in the body.

Positive vs. negative stress: Understand the difference

Stress isn't always bad for us – in fact, there's a type of stress that's considered positive, or "eustress." Eustress can spur us on, motivate us, and help us better overcome challenges . Examples of eustress situations could include the excitement before an upcoming wedding, the motivation to complete a demanding task at work, or the adrenaline rush during a sporting 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 often occurs in situations perceived as stressful or threatening . Examples of distress could include 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 deal with both types of stress. While eustress can serve as a driving force , it is crucial to develop strategies for coping with distress in order to counteract its negative effects .

Regarding histamine, it's interesting to note that both positive and negative stress can lead to mast cell activation and release . Therefore, developing effective stress management strategies is particularly important to avoid health problems.

The path to peace: Relaxation techniques against stress

If you frequently suffer from stressful or anxiety situations, we have compiled a few tips for you that can help you improve your well-being and positively influence your health .

Breathing exercises: We recommend the 4-7-8 breathing exercise , which you can easily do in bed. This has the advantage that you can fall asleep immediately afterward. First, make sure your tongue touches the raised area directly behind your front teeth throughout the entire exercise. Then, exhale all the air audibly through your mouth. Next, close your mouth and inhale through your nose, counting to 4 silently. Then, hold your breath while counting to 7 silently. Finally, exhale all the air through your mouth, counting to 8 silently. After performing this exercise four times, you will definitely feel more relaxed.

Relaxation techniques: As relaxation techniques, we can recommend autogenic training (AT) or progressive muscle relaxation (PMR).

EFT tapping acupressure: Tapping acupressure is a self-help technique used to manage stress, anxiety, and self-doubt. During its application, not only do emotionally distressing conditions often improve, but also chronic physical ailments.

Calming mantras: A mantra often frees one from negative thoughts, expands consciousness, and activates the chakras. In yoga, it is frequently repeated continuously before or after practice.

Restructure your daily routine: By restructuring your daily routine, 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

• Water: It is important to drink enough water to flush out substances produced in the body during stressful situations. This is also beneficial for those with histamine intolerance, as histamine is water-soluble and can therefore be eliminated.
• Vitamin D: A deficiency in vitamin D can affect your sense 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 intake of this fatty acid is essential, as it contributes to normal brain function. Excellent sources include flaxseeds, flaxseed oil, and chia seeds.
• Proteins: These can support your muscles during and after stressful situations. Since it can be difficult to meet protein requirements on a low-histamine or vegan diet, we recommend HistaFood Organic Protein Spread Pumpkin Seed & Pistachio . It's a natural protein source. Furthermore, it's suitable for low-histamine and low-fructose diets, vegan, gluten-free, lactose-free, and made from 100% natural organic ingredients.
• Magnesium: In stressful situations, the body releases more magnesium, thus increasing the need for it. Therefore, mineral-rich foods such as green vegetables or nuts can be very helpful.
• Vitamin C: Vitamin C is essential for the normal function of the immune system. A weakened immune system increases the risk of infection. Infection can lead to increased stress. Excellent sources of vitamin C include 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 can find them, for example, in egg yolks, oatmeal, and yogurt.

Our conclusion: Stress and anxiety as a dual challenge for body and mind