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.
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.
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.”
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
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.)
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.



I’ve had Hashi’s for 21 years and didn’t know half of this. Thanks! 💖