Inflammation: An Overview

and a bit more

I’m shifting gears with what I’m producing due to looking into a bit more health-related stuff. This will be in future endeavors when I’m going for my Master’s degree. But for the moment, I just want to bring awareness to a current health challenge, and, being who I am, I’m sharing what I am finding out about it so that it may help someone else.

I have had a diagnosis of Hashi’s, and I’m looking at different avenues to reduce symptoms. One of them is to reduce inflammation in the body. This is a recent conversation I had with ChatGPT based on what I can do to help reduce those markers.

What histamine is

Histamine is a natural chemical messenger your body makes and stores (mainly in mast cells and basophils). It plays key roles in:

• Immune response (especially allergies)

• Digestion (stimulates stomach acid)

• Brain function (acts as a neurotransmitter)

• Blood vessel regulation

So—histamine itself isn’t bad. Problems happen when there’s too much, or your body can’t break it down properly.

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How histamine affects the body

When histamine is released, it can cause:

Allergy-type symptoms

• Itching, hives, flushing

• Runny or stuffy nose

• Watery eyes

• Swelling

Digestive symptoms

• Acid reflux

• Bloating

• Diarrhea

• Nausea

Nervous system symptoms

• Headaches or migraines

• Anxiety or jittery feeling

• Insomnia

Cardiovascular symptoms

• Low blood pressure

• Dizziness

• Rapid heartbeat

If you’ve ever felt “randomly inflamed,” flushed, headache-y, or off after certain foods or stress—histamine might be involved.

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Histamine intolerance (common but under-recognized)

Some people don’t break histamine down efficiently due to:

• Low levels of DAO enzyme (the main enzyme that clears histamine in the gut)

• Gut inflammation or imbalance

• Hormonal shifts (estrogen can increase histamine)

• Certain medications

This can cause histamine intolerance, where normal amounts feel like “too much.”

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What increases histamine

Foods high in histamine

• Aged cheeses

• Processed or cured meats

• Alcohol (especially wine & beer)

• Fermented foods (kombucha, sauerkraut)

• Vinegar

• Leftovers that sit too long

• Smoked fish

Histamine liberators (cause release even if low in histamine)

• Tomatoes

• Citrus fruits

• Strawberries

• Chocolate

• Spinach

Lifestyle triggers

• Stress

• Poor sleep

• Intense exercise without recovery

• Hormonal fluctuations

• Gut issues

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How to reduce or prevent histamine issues

This is about balance, not elimination forever.

1. Support histamine breakdown

• Vitamin C (natural antihistamine)

• Vitamin B6 (supports DAO production)

• Magnesium (calms mast cells)

• Copper (needed for DAO—don’t supplement blindly)

2. Eat lower-histamine (temporarily)

Focus on:

• Freshly cooked meats

• Eggs

• Rice, oats, quinoa

• Zucchini, carrots, sweet potato

• Blueberries, apples, pears

• Olive oil

Avoid leftovers sitting more than 24 hours (freeze instead).

3. Heal the gut

• Address bloating, constipation, or reflux

• Avoid frequent NSAID use

• Consider probiotics carefully (some increase histamine)

4. Manage stress

Stress triggers histamine release—deeply and directly.

• Gentle movement

• Lymphatic Massage

• Sweating

• Sleep consistency

• Breathing exercises

5. Medications (if needed)

• Antihistamines (H1/H2 blockers)

• DAO enzyme supplements before meals
  (Always talk to a provider first.)

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Big picture

Histamine issues often overlap with:

• Hormonal imbalances (including PCOS)

• Gut inflammation

• Chronic stress

• Food sensitivities

It’s usually a sign that something upstream needs support, not that histamine itself is the enemy.

Caveat: I’m not a healthcare professional. This is just what I have found out to help me. What works for you may be different, and may warrant professional advice.