Oestrogen and Histamine during Menopause

This article is for all women over the age of 40.  Some of you may have noticed you are experiencing an increase in your hay fever symptoms from seasonal allergies, foods you were previously able to eat are now giving you skin irritations or digestive problems and alcohol, especially red wine, can give you a sleepless night after drinking it. 

This is a real phenomenon and it is all to do with histamine, oestrogen and menopause. It is not only allergy type symptoms, but also brain fog, migraines, anxiety, sore joints that can be connected to the overproduction of histamine. This is because high histamine levels occur when estrogen is high, which is during ovulation,  just before your period and the ever fluctuating time that is peri-menopause and menopause.

Oestrogen and Histamine

The problem is oestrogen stimulates mast cells to release histamine and down regulates an enzyme called DAO which clears histamine from the body. The complicated  part is at the same time histamine stimulates the ovaries to make more oestrogen!  So you get a pattern of oestrogen-histamine-oestrogen-histamine which can cause the above symptoms.

The symptoms occur because histamine is an immune stimulating protein that triggers allergy symptoms and swelling. At the beginning of any inflammatory response histamine is released from mast cells which are found in the gut, skin, uterus, adrenal glands and the nasal cavity.

When mast cells recognise a substance that triggers an allergic reaction they release histamine and other chemicals into the bloodstream. Histamine makes the blood vessels expand and the neighbouring area to become itchy, inflamed and swollen.  Mucous can build up in the airways, which will become narrower causing sneezing or asthma type wheezing.  When estrogen levels peak it corresponds with your nasal mucosa becoming hyper-reactive and hyper sensitive to histamine – this is why your menopausal symptoms can change according to your menstrual cycle as the high histamine increases the severity of them. 

The issue with peri-menopause and menopause is oestrogen and progesterone receptors are on these mast cells too which is why menopausal hormonal changes affect the release of histamine from mast cells in response to compounds which stimulate an allergic reaction in the body. This can cause symptoms such as sneezing, scratching, hot flushes, leaky gut, fibromyalgia, shortness of breath – some of which you may not have associated with allergies. 

When the release of histamine is out of balance, you can become more susceptible to low grade inflammation (1). When there is an increased presence of chronic inflammation there will be more histamine released into your body which can cause histamine intolerance and a range of new or stronger allergies during peri-menopause and menopause.

To keep histamine in balance, after mast cells make it,  the enzymes histamine N-methyltransferase (HNMT) and diamine oxidase (DAO) clear it out of your system. But it can become unbalanced if too much histamine comes in. This can happen from having too much estrogen in the body because estrogen stimulates mast cells, eating  high histamine foods, mast cell activation from inflammation, food sensitivities, too much alcohol, or from intestinal gut dysbiosis – as some less beneficial gut bacteria strains can make histamine.(2)

How to reduce your histamine levels

You can reduce the amount of histamine in your body by avoiding foods high in histamine and foods that stimulate the production of it.  Your gut health is also very important as some gut bacteria make histamine.  The added bonus of making these changes is that you are helping to reduce the amount of circulating estrogen in your body, thereby reducing your menopause symptoms. 

Reduce histamine containing foods 

Red wine, champagne, hard cheese, avocado, tomato, smoked or canned fish, shellfish, soy sauce, delhi meats,  banana, yeast, dried fruit and nuts, chocolate, bone broth, vinegar and fermented foods (including sauerkraut and kombucha) Soured foods such as sour cream, buttermilk. Avoid food dyes, preservatives, and artificial flavoring, especially MSG.

Reduce mast cell-stimulating foods (3)

Including alcohol and cow based dairy (except A2 varieties)

Try and eat as fresh as possible

Any foods with bacteria on them can create high histamine, avoid anything out of date, moldy, aged meats, even leftovers from previous meals can build up extra histamine.

Vitamin B6 

Reduces histamine by up-regulating DAO. It also promotes anti-inflammatory prostaglandins, and assists with healthy estrogen metabolism. It helps with premenstrual rage/ mood symptoms as it is involved in the synthesis of steroid hormones, and is essential for the manufacture of brain neurotransmitters, especially the calming neurotransmitter GABA. It is found in fish, poultry, nuts – but best taken as a supplement.

Improve gut health by supporting your microbiome

The connection between the health of the gut microbiome and brain can be responsible for so many symptoms of menopause like foggy brain, depression, anxiety and mood swings, digestive problems and skin rashes. 

• Some species of gut bacteria manufacture histamine.
• Small intestine bacterial overgrowth (SIBO) impairs DAO activity (DAO clears histamine) 
• Healthy gut bacteria release the neurotransmitter GABA that activates the vagus nerve.
• Unnatural shifts in the gut microbial composition (dysbiosis) can lead to several health disorders, one of them is temperature regulation. Inflammatory changes in the bowel can increase the frequency of hot flushes. When inflammation is present in the body, it’s natural defense mechanism is to try and cool you down so you begin to sweat. 
• Menopausal hormonal changes cause our gut movement (peristalsis) to slow down, so try to manage the amount and frequency of your eating.

How to reduce excess oestrogen in the body

We have trillions of organisms in our gut microbiome and many have specific functions. One of these functions is to manage our estrogen metabolism. In our gut we have about 60 different types of gut bacteria and fungi collectively known as the estrobolome that contain special genes that help you metabolize oestrogen.

Oestrogen goes to the liver where it is broken down into estrogen metabolites which are delivered to your intestines to either be eliminated or reabsorbed and recirculated throughout your body.  This is all guided by the estrobolome bacteria.  They do this by excreting an enzyme known as beta glucuronidase which breaks down the estrogen. If you don’t have the right type of bacteria or fungi that make estrobolome you will not break estrogen down.

If not broken down and metabolized it can’t be used to do its job which includes cognitive function, mood regulation, skin and hair health, even protecting against heart disease. During menopause progesterone and testosterone decline and estrogen goes up and down. If estrogen levels stay high and aren’t  broken down it leads to menopause symptoms including irritability, anger, anxiety and depression. 

How to nourish your estrobolome

• Eat a wide variety of plants instead of the same ones over and over as this will help increase the diversity of the bacteria and fungi.  They all contain fiber, polyphenols and pre/probiotics which help feed the good bacteria as well.  

• Eat healthy fats, avocado, fish, nuts, and olive oil.  Healthy fats produce short chain fatty acids which help protect the gut lining from inflammation. 

• Include the Brassicacea family – broccoli, cabbage,kale, brussel sprouts, cauliflower, collards – all phytoestrogens. 

• Eat Lignan rich foods – lignans are a type of fiber the estrobolome converts to phytoestrogens – Leafy greens, lentils, chickpeas, whole soy foods like tempeh and tofu, flax seeds. 

• Eat pre and probiotic foods as they provide beneficial species of bacteria to repopulate your estrobolome. They contain special forms of starch, fructo-oligosaccharides and inulin that beneficial bacteria thrive on. 

• Prebiotic foods are artichokes, garlic, leeks, onion, asparagus, banana, beetroot, green peas, grapefruit and legumes. 

• If dysbiosis then use a probiotic that contains at least 10 billion varieties of lactobacillus and bifidobacterium – take daily for 2 months then down to a few days a week. 

• Do an activity that brings you in contact with soil. Do some gardening, play with your pets and spend time outdoors. Make a herb garden – they will expose you to more beneficial bacteria. 

• Eat organic when possible.

• Exercise-  adequate daily movement is an important part of microbiome health.

• Consistent good quality sleep has a positive effect on the estrobolome.

Also, reduce foods that can kill the types of bacteria and fungi you want;

• Sugar alters the microbiome by favoring the growth of unwanted species of bacteria that contribute to chronic inflammation, weight gain. 
• Alcohol raises estrogen levels and so negatively impacts the estrobolome.  
• Ultra processed foods even for just 3 days can have a detrimental impact on gut health. Eating that way for 10 to 14 days can reduce microbiome diversity by 40%.  
• Environmental pollutants, pesticides, herbicides, plastics, perfumes, cosmetics etc can negatively shift the microbiome as they act directly as endocrine disruptors.

How Positive Association Technique (PAT) can help

At Health & Wellness Australia & Auckland (HWA), we use a technique called muscle testing (or kinesiology) to help identify reactions to food and environmental substances that may be triggering your symptoms. Following testing, you can work with your practitioner to address these reactions using a natural allergy treatment called Positive Association Technique (PAT).

Get in touch

• Call us on 1300 853 023 / 09 479 5997 (NZ) to chat to our friendly staff
• Send us your question HERE
• Request a Free PAT Information E-PACK HERE

Written by our expert PAT Naturopath – Jenny Bates

Jenny (Adv Dip Naturopathy, Dip Nutrition) has been a Naturopath performing PAT since 2004. Over that time, she has worked with countless clients in both our Sydney and Auckland clinics, and now trains and mentors PAT practitioners all over Australia and New Zealand.

Please note that this blog post contains general information only. Always consult your health care professional before changing your diet, starting new supplements or regarding any medical condition.