What is Histamine?
Histamine is a key chemical in our bodies that plays an important role in several functions. It’s a heterocyclic amine that’s formed when the amino acid L-histidine undergoes a process called decarboxylation [1]. Our cells produce histamine to help the immune system react to allergens and other triggers [2]. While histamine is found throughout the body, the highest concentrations are in the lungs, basophils, and mast cells, which are crucial in managing inflammation [2].
Histamine is involved in a wide range of bodily functions, especially in the gastrointestinal tract, brain, and immune system [2]. It’s essential in the body’s inflammatory response and plays a key role in various inflammatory diseases and their underlying mechanisms [3].
Importance of Histamine Levels
Histamine is crucial in many physiological and pathological processes within the body. It acts as a key mediator in IgE/mast cell-mediated anaphylaxis, functions as a neurotransmitter, and helps regulate gastric acid secretion [4].
Histamine levels are commonly used as an indicator for studying mast cell activation and diagnosing allergic reactions. Research has found that individuals with allergic rhinitis tend to have significantly higher histamine levels than healthy people, suggesting a link between histamine and allergic rhinitis [5].
However, too much histamine in the body can lead to allergy symptoms, which is why antihistamines are frequently used to treat these reactions [2]. Maintaining a balanced histamine level is essential for overall health and well-being.
What are Panic Attacks?
Panic attacks are sudden, intense episodes of fear that happen without any real threat or clear reason [6, 7]. They typically start quickly and peak within 10 to 20 minutes [8, 3]. During these episodes, individuals may feel like they’re losing control, having a heart attack, or even dying, which can be extremely frightening [9, 7].
A common symptom of a panic attack is a racing or pounding heart. This is often accompanied by sweating, trembling, or shaking. Some people may also struggle with breathing or experience a sensation of choking [8, 9, 7, 10].
Chest pain is another common symptom of a panic attack, which, when combined with other signs, can often lead people to mistake it for a heart attack.
Panic attacks can also trigger feelings of impending doom or intense worry and fear. In some cases, individuals may experience lightheadedness, dizziness, or a sense of faintness [8, 9, 7, 10].
Other physical symptoms can include hot or cold flashes, nausea, stomach upset, or diarrhoea. Some people may also feel detached from themselves or the world around them, a sensation known as depersonalisation or derealisation [11, 10].
Panic attacks can vary greatly in both frequency and intensity. While some may occur several times a day, others might only happen a few times yearly [11]. The fear of experiencing another attack often leads people to avoid situations or places where they believe an attack may occur [9, 10].
Can Histamine Levels Rise During a Panic Attack?
The relationship between histamine levels and panic attacks is complex and not fully understood. However, some studies suggest a potential link between the two.
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However, it's important to note that these studies do not provide direct evidence of histamine levels rising during panic attacks. More research is needed to fully understand the relationship between histamine and panic attacks.
How Do You Lower/Manage Histamine Levels?
Managing Histamine levels in the body can be done through a few different approaches, with dietary changes being one of the most effective. Adjusting what you eat can help keep your histamine levels in check [13].
Avoiding Histamine-rich foods: A great way to start is by avoiding foods that are high in histamine. Some common culprits include alcohol, fermented foods, dried fruits, avocados, eggplant, spinach, processed meats, preserved fish, and aged cheeses. Cutting back on these foods can help reduce histamine levels and alleviate symptoms related to excess histamine in the body [13].
Incorporating low-histamine foods: In addition to avoiding histamine-rich foods, incorporating low-histamine foods into your diet can also be beneficial. These include fresh meat, freshly caught fish, non-citrus fruits, eggs, gluten-free grains like quinoa and rice, dairy substitutes such as coconut milk and almond milk, and most fresh vegetables (except tomatoes, avocados, spinach, and eggplant). Cooking oils like olive oil are also great options to include in your meals [13].
Supplementaiton and Medication: Supplementation can play a role in balancing histamine levels as well. For example, taking ascorbic acid (vitamin C) orally at a dose of 1 g daily for three days has been shown to reduce blood histamine levels [14]. Other helpful supplements include vitamin B6, vitamin C, copper, and zinc [15].
Medications such as H1 and H2 antihistamines, corticosteroids, and epinephrine can also help clear histamine from the body [2].
Tracking food intake: Lastly, maintaining a detailed daily food diary can help identify any foods that may be contributing to increased histamine levels. It's important to consult a healthcare professional before significantly changing your diet or medication regimen [15].