Category: Tips & Tricks

  • Finding the joy in histamine intolerance

    Finding the joy in histamine intolerance

    It’s easy to get stuck in a rut with histamine intolerance. The diet, the lifestyle, and the isolation can wreak havoc on the psyche, so it’s all that much more important to dig deep and find the motivation to try and break free of the chains of histamine and find a little happiness; if only for a few moments. Here are some of the activities that kept me sane over the years. 

    LAUGHTER YOGA

    Ever heard of laughter yoga? It’s not exactly yoga in the traditional sense. However, it may be just as (or even more) healing to the body. Developed by a medical doctor from India, Dr. Madan Kataria, it’s based on the scientifically proven fact that the body cannot tell the difference between fake laughter and real laughter. Either way, you can get the same physiological and psychological health benefits — lowering inflammation, balancing the immune system, and lowering stress hormones.

    Laughter yoga guides you into laughter through specific techniques rather than humor, so that you can start laughing whether you feel like it or not. Once you get going, it tends to become real laughter. If you haven’t felt like laughing for a long time, this is a great way to remind your brain and body what joy and laughter feel like.

    Mirthful laughter has been shown to not only increase the feel-good chemicals called endorphins in our bodies but as a result, also stimulates the release of nitric oxide (NO). As I outlined in another post, those of us with histamine intolerance and mast cell disorders tend to have lower nitric oxide levels. Nitric oxide just so happens to be a mast cell stabiliser and inhibits histamine release.

    So, laughter could help lower histamine.

    Check out a laughter yoga class near you, or find a session on YouTube to watch, or you can even find live groups on Skype with people from around the world. The world definitely needs more laughter, and hey, what a fun way to lower histamine and help your body heal itself.

    TEA WITH A FRIEND

    Make a plan to meet up with a good friend for some antihistamine or anti-inflammatory tea. Green tea or chamomile are almost always options at a coffee shop, but other good ones include Tulsi/Holy Basil, ginger, peppermint, or white tea. I usually travel with my own stash of teas. 

    Have your friend describe a trip or really positive memory in detail, and really try to picture yourself there — getting excited and feeling all the good feelings as though you were there yourself. This visualization and flooding your body with positive feelings is wonderful for getting your brain out of chronic “fight-or-flight” and rewiring it for positive emotions and anti-inflammatory, antihistamine compounds.

    ENJOY INDIAN FOOD

    Indian food and traditional medicine (Ayurveda) is replete with low histamine and antihistamine foods, herbs, and spices. Depending on your current health and energy levels, you might find it fun to host a small dinner party. Otherwise, there’s nothing wrong with finding some fun traditional Indian music online and enjoying dinner solo or with a significant other.

    Ginger, cardamom, coriander, cumin, asafoetida, turmeric, saffron…these spices common in Indian foods are full of anti-inflammatory and/or antihistamine compounds that support you on your path toward healing. (Please be sure to check with your doctor if these are acceptable) Low histamine vegetables to include are zucchini, broccoli, cabbage, carrot, garlic, onion (high in antihistamine quercetin), asparagus, mushrooms, and bell pepper if tolerated (nightshade).

    Try my recipe for Lentil Dal with Water Chestnut Flatbread.

    CHECK OUT LEBANESE FOOD

    My home country’s cooking is pretty low histamine naturally. Everything is usually made from scratch daily, and most meals begin with a large bowl of antihistamine and anti-inflammatory foods, and ends with a bowl of fruit.

    When on the road traveling, Lebanese restaurants have historically been my safe haven. DANCING

    In my interview with Dr. David Hamilton, he mentions a few ways to distract yourself from pain and other symptoms. One effective way to divert your attention from signs of illness (and ultimately, when done repeatedly, rewire your brain) is to do a sort of “victory dance” that is ridiculous enough to make you crack a smile and maybe even burst out laughing. This is a great way to get away from the seriousness of focusing on food lists, symptoms, and strategies for healing.

    This could actually be a more effective strategy for healing. So, put on some fun, upbeat music, and dance away. Even better if you watch yourself in the mirror just to see how ridiculous you look. It just fuels more laughter and endorphins and histamine-lowering nitric oxide.

    I’m a huge, HUGE fan of this. A great tip is also to check out some salsa dancing or belly dancing DVDs and learn something new.

    GET SILLY WITH THE GIRLS

    Did you know there are low histamine beauty products? YES. It is still possible to enhance your beauty with low histamine makeup. Invite a few friends over and introduce them to some pure and natural moisturizers and makeup. You can use shea butter as an all over moisturizer, pomegranate oil for your face, and some of my favorite cosmetics to smooth out your complexion and enhance your features. Who knows? Maybe your friends will switch over to non-toxic beauty, too.

    You can view my beauty makeover video here for some guidance on using these natural products. For more specifics, including a list of anti-inflammatory beauty products to help you defy aging while helping the body repair at the cellular level, I’ve put together The Low Histamine Beauty Survival Guide.

    Healing histamine may be challenging at times, but there are certainly ways to make it not only tolerable but enjoyable, as you move your body out of the fight-or-flight response and into healing and repair.

    ————REFERENCES—————

    Miller, M., & Fry, W. F. (2009). The Effect of Mirthful Laughter on the Human Cardiovascular System. Medical Hypotheses, 73(5), 636. http://doi.org/10.1016/j.mehy.2009.02.044

  • Beat Histamine Brain Fog

    Beat Histamine Brain Fog

    Even daily functioning can be difficult with histamine-induced brain fog and memory difficulties. While all that should improve as you heal and balance your body, here are some strategies for beating brain fog while working on it. 

    MNEMONICS

    Other mnemonics (memory devices) include attaching an image in your mind to a name. Picture someone named Bob bobbing for apples, someone named Susan holding a black-eyed-susan flower, someone named Jim at the gym, someone named Yasmina holding Jasmine flowers. I used this for years while working as a journalist and it never failed me.

    Another idea may be the use of a song. For the name John… the kids’ song, “John Jacob Jingleheimer Schmidt” or for Betsy, “Sweet Betsy from Pike.” Melodies tend to help us remember words, so this is a really great one. And hey, it’s kind of fun.

    MY BRAIN IS FLUORESCENT 

    This might seem super obvious but my home is wallpapered with all shapes and sizes of post its. Though my brain fog only manifests once in a while, I do seem to have attention problems (also known as trying to do a million things at once), so these are a lifesaver.

    I put them on my bathroom mirror, refrigerator, and the cute little ones go on my laptop. I love getting the task done and crumpling them up — it’s super satisfying.

    When in a long distance relationship, I adore leaving little post its all over the house to be discovered. I leave nutrition tips, little quotes, jokes and other such cuteness.

    DUDE WHERE’S MY CAR?

    If you have difficulty remembering where you parked your car when you go into a store, try this: take a photo with your smartphone. Take a picture of a unique stationary object nearby your car so that you’ll know what to look for when you come back out. You can even include the level and row of the parking ramp so you know which elevator to take.

    Or, if there are a few things you need to remember to do or take when leaving the house, take a picture of the space heater or coffee maker or iron — the first moment you think of it. That extra step will make you more likely to remember in the first place, and otherwise, you can check your phone to see what else was left to do.

    WATCH THE WATCH

    I’ve relied on placing my watch on the opposite hand for years. Unfortunately, I’ve also often wished I had left a post it somewhere reminding me what on earth it was supposed to remind me to do.THE ELECTRONIC DICTATOR

    The alarm/alert function on smartphones is a really easy and handy way to remind yourself of anything. You may have supplements you take on a regular schedule; try scheduling it on your phone and setting up alerts.

    Or perhaps you have to pick up a child at school or a client at the airport. Set up a reminder that gives you plenty of time to wrap up what you’re doing and head out the door.

    There’s also a great app on the iPhone called “Reminders” which allows you to create to do lists but also add locations so that you’re notified when it might be convenient to do the drug store run while you’re on your way somewhere else.

    NOTES ON SMARTPHONE

    Another way you can keep track of your daily tasks is the “Notes” function on your smartphone. Generally, you’re going to have your smartphone with you, wherever you go. Now you can make sure your list follows you around as well. You can add to it at any time and check it anytime you need to.

    If you don’t have a smartphone, buy a little paper notebook and carry it with you. Add to it throughout the day, and even make notes for tomorrow. It can be quite small and fit in your pocket.

    This also works well for meeting people. You can jot down a few notes about someone new you want to remember on your smartphone notepad or paper notebook. Later, read through it again. This will help strengthen those new connections in your brain.

    Thankfully as a journalist I always had a reason to be doing this, and even better, a cameraman recording answers so I didn’t have to remember them. I have no shame now at whipping out my phone or notepad to write something down. It’s more important to me to remember stuff than care what people think.

    ADDRESS the source

    Start working on lowering your inflammatory load. Adopt a low histamine diet and include plenty of antihistamine foods and teas. Removing triggering foods for a while is really important to get started. Then add in some lifestyle changes to help your brain stay calm and relaxed (and not so inflamed). 

    Some supplements that may work include mangosteen, ashwagandha, bacopa, Neuroprotek (quercetin, rutin and luteolin).

    To learn about some of the most cutting-edge brain retraining programs out there that can really start to clear the fog, check out my Healing the Brain to Heal the Body online workshop. Some of the topics included are: Does stress affect mast cells/histamine? How is the vagus nerve involved? The role of the amygdala. How I retrained my brain. A rundown of the most popular, evidence-based neural retraining systems. And… Brain training on a budget. There’s also 45 minutes of brain training using visualisation included, so you can practice right away.

    Or, to start emptying your inflammation bucket, and address brain fog at its source, try my 28-day complete reset with recipes and lifestyle strategies to balance histamine levels and get your body on the path to healing.

  • How to Deal: Eating at the Office with Histamine Intolerance

    How to Deal: Eating at the Office with Histamine Intolerance

    Dealing with the stress and limitations of a histamine intolerance diet can make it difficult to participate in the fun and camaraderie of office treats, take-out orders, and parties. Read on to learn how to deal, how to lower stress and inflammation at work, and how to join in the fun without the histamine hangover. 

    PLAN (AND COOK) AHEAD

    Over the weekend, make up some delicious, antihistamine dishes and freeze them in individual portions. That way, the food stays fresh (little chance for histamine-producing bacteria to do their dirty work in the fridge) and you can thaw it as you need it.

    You can also wash and prepare greens for salads, chop vegetables ahead, and even freeze ingredients for one smoothie in a Ziploc bag. Then it’s easy to dump the contents in a blender, add your liquid, blend, and pour into a Blender Bottle or travel cup to consume when you like.

    Better yet, have a weekly meal planner ready. Believe me when I tell you this will save you TONS of stress and unhappiness. It took me far too long to do this myself.

    SET UP A MINI KITCHEN & PANTRY

    You can buy a basic plug-in single burner or hot plate for about $20-$30. This is great for heating up antihistamine soups and other dishes.  It’s pretty easy to find a small, stainless steel pot with a cover or a shallow, wider one for warming some stir-fry, grains, or beans.

    There’s also the option of an electric teapot for your teas and tisanes if your office doesn’t have hot water on tap.

    If you like to bring salads for lunch — or anything else requiring a sauce or dressing — you might want to keep a little pantry stash at the office, complete with your favorite antihistamine, anti-inflammatory condiments and seasonings.

    take control of the take out order

    If you want to feel a part of the group, and join in on the take-out order every so often, just be clear on what you do and don’t want. Volunteer to make the call, if you can. Generally, no one minds handing off a task.

    Keep it simple and ask what is fresh today. Then tell them exactly what you want, as in a custom order. For example, ask for plain meat or vegetables cooked in olive oil only with plain boiled rice and a plate of lettuce and tolerated vegetables, skip the dressing. Then you can just add your own dressing when the order arrives. 

    DON’T EAT AT YOUR DESK

    At lunchtime, eat outside if you have the option. Notice all the beautiful things around you. Practice gratitude for your food. Gratitude has been shown to lower inflammatory markers and increase quality of life and happiness. And it’s completely free and can be done anywhere, anytime. 

    The biggest mistake I made for years was scarfing

    Breaks and lunchtime are a great opportunity to practice mindfulness, lower stress, and engage in some antihistamine and anti-inflammatory activities to support your healing. At break time, consider going for a short walk, doing some breathing exercises, there’s some great apps for the phone. 

    And join others! “Never Eat Alone,” as the 2005 networking book recommends. Having positive relationships with those around you, whether inside or outside the office, has health-promoting effects.

    But, stay away from negative people. Your cells can’t afford the exposure. Read why in my post The Role of Toxic Relationships in Chronic Illness. Find optimistic, happy people who look for the good in life.

    HAVE A SELECTION OF ANTIHISTAMINE TEAS AT WORK

    When others are having their hot beverage of choice, you’ll have a whole array of delicious teas to choose from. Consider the variety of Tulsi teas out there, ginger tea, camellia flower tea, or whatever you enjoy and tolerate well. Studies show that simply holding a hot beverage in your hands gives you a more positive outlook — which is great for lowering histamine.

    You may even want to try lavender tea for its combination antihistamine (found to inhibit mast cell degranulation) and calming effects. For other ideas, check out my post, Tasty Antihistamine Hot Beverages.

    Or, why not have some iced tea? Just brew your herb of choice double strength, chill, and serve over ice. You can lightly sweeten, if you like, with your choice of tolerated sweetener. You can even add some slices of antihistamine fruit or herbs to give it a spa-like feel. Try peach and/or basil — especially with tulsi (holy basil) tea.

    BRING A TASTY ANTIHISTAMINE SNACK OR TREAT TO SHARE

    We all know the tendency of well-meaning coworkers to bring pastries, cookies, and cake to the office as a gesture. But office treats don’t have to be sugar-coated or artificially colored. Volunteer to bring snacks or a dessert to work on occasion — no one has to know how healthy it really is.

    A fruit salad may be very welcome for coffee break or lunch. Try a combination of mango and pomegranate arils. Everyone loves chips. Why not make some homemade sweet potato chips (sweet potatoes, olive oil, and sea salt)? Try doing a combination of orange and purple sweet potatoes for color. You could even add beet for extra color and flavonoids.

    BE POSITIVE

    While it’s perfectly fine to let others know your dietary limitations, try not to focus on it. Don’t be the one who’s always talking about your health challenges. Talk about what’s going well; ask others what’s going well. Show interest in other things besides health and embrace the culinary arts as an exciting adventure.

    ———REFERENCES———

    Williams, L. E., & Bargh, J. A. (2008). Experiencing Physical Warmth Promotes Interpersonal Warmth. Science (New York, N.Y.), 322(5901), 606–607. http://doi.org/10.1126/science.1162548

    Ziaee, M., Khorrami, A., Ebrahimi, M., Nourafcan, H., Amiraslanzadeh, M., Rameshrad, M., … Garjani, A. (2015). Cardioprotective Effects of Essential Oil of Lavandula angustifolia on Isoproterenol-induced Acute Myocardial Infarction in Rat. Iranian Journal of Pharmaceutical Research : IJPR, 14(1), 279–289.

  • 4 Things You Should Do Every Morning (When You Have Histamine Intolerance)

    4 Things You Should Do Every Morning (When You Have Histamine Intolerance)

    People often ask how to get started addressing their histamine intolerance. How you begin each day can make a huge difference in how you’ll feel the rest of the day. Start your day off right by following the suggestions below.

    DON’T RUSH TO BREAKFAST

    Unless you have a pre-existing condition or hypoglycemia, light fasting might be an excellent approach to fighting histamine inflammation. Research shows that up to forty percent of faulty white blood cells (including mast cells, where histamine lives in the body) can be regenerated in just five days of calorie restriction.

    Intermittent fasting has gained huge popularity in recent years. There are a number of variations, but prolonging the time between dinner and the next morning’s breakfast (break-fast) is a great way to incorporate fasting daily.

    There are many differing views on the ideal eating window, but don’t get extreme. Stress releases histamine after all…

    For example, you finish eating dinner by 8 pm and don’t eat breakfast until 8am (a nice gentle 12 hour fast).

    Or you could try extending the window one hour at a time till reaching your ideal window. 

    Of course, you can also stop eating earlier in the evening (by 6 pm, for example), and then eat earlier in the day (10 am or noon).

    To learn more about fasting’s effects on histamine, check out the following posts:

    START WITH AN ANTIHISTAMINE TEA

    Since you’re fasting in the morning and not taking in any calories, why not start with a therapeutic (and delicious) tea with antihistamine properties? Tea is a wonderfully relaxing way to start the day. In fact, studies have shown that just holding a warm mug in your hands tends to make you see the world in a more positive light.

    Holy Basil or “Tulsi” tea is a great one to start with. It is highly antihistamine and can be found in quite a number of different blends and flavours. Just be sure the herbs it’s blended with aren’t a problem for you (e.g. cinnamon and nutmeg in a tulsi chai).

    While black and green teas might be problematic for some people, white tea, made from the same plant (plus, lower in caffeine and not fermented), may be a good option. Or try the blossom of the tea plant. Read the post here.

    For some other ideas on antihistamine teas and tisanes (and a few recipes), read these posts:

    BRUSH YOUR TEETH

    This might seem a little obvious, but there’s been an interesting amount of research finding that people think it’s ok to brush just once a day. There’s a reason why dental infections have been linked to heart disease: Inflammation. And you know chronic inflammation is an issue when it comes to histamine intolerance. Oral infections lead to more histamine release, and that’s not good for us at all.

    Gingivitis, or inflammation of the gums, has been directly linked to mast cell activation and histamine release. So, brush your teeth; floss your teeth. Make sure you take good care of your oral microbiome by eating whole foods and avoiding sugar.

    Learn more about the connection between your oral health and histamine by checking out my interview with Dr. Steven Lin, bestselling author of the Dental Diet. 

    GET STRESS OUT OF THE WAY EARLY

    Don’t wait until the stresses of the day add up and cause symptoms or reactions to act. Remember the inflammation bucket concept. You want to start with an empty bucket at the beginning of the day so that as daily stressors, triggers, and exposures accumulate, you have plenty of leeway for into the evening.

    Don’t let your inflammation bucket fill up by noon. Instead, start your morning with yoga or some type of breathing, meditation or relaxation practice so that you lower your inflammation and histamine response right at the beginning of the day. You could even keep a daily gratitude journal that you write in while sipping your tea. This is a great way to keep your brain focused on positivity rather than in fear/stress mode.

    ———REFERENCES———

    Marinac, C. R., Sears, D. D., Natarajan, L., Gallo, L. C., Breen, C. I., & Patterson, R. E. (2015). Frequency and Circadian Timing of Eating May Influence Biomarkers of Inflammation and Insulin Resistance Associated with Breast Cancer Risk. PLoS ONE, 10(8), e0136240. http://doi.org/10.1371/journal.pone.0136240

    Williams, L. E., & Bargh, J. A. (2008). Experiencing Physical Warmth Promotes Interpersonal Warmth. Science (New York, N.Y.), 322(5901), 606–607. http://doi.org/10.1126/science.1162548

  • 75% RDA iron from a fish?

    75% RDA iron from a fish?

    FullSizeRender

    I recently posted a photo of a cast iron pan on Instagram, sharing that it’s one of the ways I boost my meagre iron supply; something I learned from Dr. Fuhrman, author of my nutritional bible, “Eat to Live.”. According to an emerging body of research iron accumulation may contribute to diabetes, ageing, strokes, Alzheimer’s and Parkinson’s [1].

    On top of all that, even if I wanted to I probably wouldn’t have been able to tolerate the supplement. So many of us with histamine intolerance and mast cell activation don’t do well with supplements of all kinds, even ones we desperately need (in which case, as long as the tests prove it, I take anyway). But lugging a cast iron pan half way around the world on my travels is a bit of a bother, as is carrying Spatone iron rich water (airport security really seems to love those), whose aluminium interior packaging always worried me slightly; but in the end it was the case of the lesser of evils…

    So I was super excited when a reader introduced me to the Lucky Iron Fish.

    I do not have any kind of affiliate deal with the company and this is not a paid post – just sharing something cool I’ve tried and loved! 

    You’ll find recipes full of foods with antihistamine and anti-inflammatory properties my books Anti-Recipes and The Anti-Cookbook

    CLICK HERE TO CREATE YOUR OWN PERSONALISED HEALING HISTAMINE PLAN. 

    Created by a Canadian company, these little natural ferrous iron fish fit comfortably in the palm of the hand and can simply be plopped into any pot of food that has some liquid and something acidic (like lemon) in it, to release the iron, and boil for 10 mins. Or make your own iron rich water by boiling and cooling to drink.

    IMG_5721

    I went for the former: I added the fish to a lovely soup (recipe tomorrow) and didn’t notice any overt taste. The fish is so small I can just toss into my handbag on trips and I love that for every sale made the company donates a fish to a Cambodian family in need (where one of the factories is based).

    IMG_5713

    The company stresses that their product is monitored for purity and that it can provide up to 75% of the required day intake of iron for women (read more here in their FAQ). Something I do need given that I eat a primarily plant based diet.

    You’ll find recipes full of foods with antihistamine and anti-inflammatory properties my books Anti-Recipes and The Anti-Cookbook

    CLICK HERE TO CREATE YOUR OWN PERSONALISED HEALING HISTAMINE PLAN. 

    —————– REFERENCE ——————

    [1] http://www.berkeleywellness.com/supplements/minerals/article/good-and-bad-iron

  • Spending your histamine allowance

    Woman trying to get some money out of piggy bank

    A little thought from my Man Food book…

    I look at histamine in my diet as a kind of balance sheet. Consider the idea of the histamine bucket. In other words, there’s a certain amount of histamine that we’re able to put into the body before we spill over with symptoms, and then once we’re full, no matter what we put in, low histamine or not, it causes symptoms. I realised that for most of us, it’s not the histamine bucket we need to work with. It’s the inflammation bucket.

    By that I mean: adding wheat, which is inflammatory, to our bucket, is more likely to make us spill over into symptoms, than adding something like basil. That’s because basil is antihistamine and anti-inflammatory whereas wheat most certainly is not.

    The simple way I explained it to people in consultations is that we have a histamine allowance. I choose to increase my allowance, or rather my spend, by eating antihistamine and anti-inflammatory foods. Because of this my diet is far higher in high histamine foods than people not eating in this way. That’s why I now call my diet histamine-balanced, rather than low histamine.

    You’ll find recipes full of foods with antihistamine and anti-inflammatory properties my books Anti-Recipes and The Anti-Cookbook

    CLICK HERE TO CREATE YOUR OWN PERSONALISED HEALING HISTAMINE PLAN. 

    I still need to watch the pocketbook though. If I have a big trip, a party or project due, I will lower my consumption of high histamine foods in order to spend what I’ve accrued all in one go. The project thing is because I have found that in my case, and for many others, a lack of sleep and increase in stress fills up the bucket just as fast as a Big Mac. Well, it would if I still ate that kind of garbage.

    You can read more about how I used the inflammation bucket theory to help me heal and add back any food I wanted back to my diet. I still don’t eat crappy foods though, one of the many valuable lessons this sickness experience has taught me.

    You’ll find recipes full of foods with antihistamine and anti-inflammatory properties my books Anti-Recipes and The Anti-Cookbook

    CLICK HERE TO CREATE YOUR OWN PERSONALISED HEALING HISTAMINE PLAN. 

    Please remember, even antihistamine and anti-inflammatory foods can hurt us, please always exercise caution and consult a medical practitioner before adding new foods. 

  • 8 top tips for dealing with a histamine reaction

    8 top tips for dealing with a histamine reaction

    Sick Dog

    We’ve all been there: the world just won’t stop spinning, your heart is just about ready to jump out of your chest, your vision is going hella weird, a migraine’s brewing, and you’re worried another bite of food will end in an Exorcist style bout of projectile vomiting.

    What to do?

    I used to live in fear of moments like this. I’d clutch the toilet seat, head hung low into the bowl, waiting for the inevitable moment my stomach’s contents would emerge in a much less pleasant way than they went in.

    You know what though? None of it was inevitable.

    First off, I learned that eating a very high nutrient diet full of antihistamine and anti-inflammatory foods (more here) would kill my inflammation to the point that I no longer reacted in X-rated movie style fashion (I mean horror movies folks!). I also figured out that applying what I had learned in years of trying to deal with anxiety disorder, which I now know was actually caused by histamine, would get me through the worst.

    But there’s much much more…

    Yasmina’s top tips for dealing with a histamine reaction:

    1. Juice it

    There was a time that I felt that not eating after experiencing a bad reaction was the way to go. It’s not the worst idea, but once I found out that stress triggers mast cells to dump histamine and other inflammatory elements into the body, I had to reconsider. Starving myself, especially jumping into it suddenly, when I was really, really not well at all, with my body already under major stress, soon gave way to the gentler and more sensible juicing approach.

    I liken the water fasting vs juicing idea to the low histamine diet vs the antihistamine and anti-inflammatory diet I use to heal myself. While the low histamine diet employs elimination to remove something that is part of the reason we’re not feeling well, it doesn’t nourish or heal. On the contrary, it deprives the body and soul to the point of despair and disrepair.

    The antihistamine and anti-inflammatory diet adds beneficial nutrients back to the diet, thereby supporting the body, giving it the tools it needs to fight overall inflammation, rather than just dealing with histamine-induced inflammation. (Serotonin, prostaglandin’s and various genes cause inflammation too).

    I find that two days of juices and smoothies with not more than one or two pieces of fruit to every five to ten of green veggies pretty much mops up any excess inflammation I’ve managed to inflict upon myself.

    You’ll find one of my favourite antihistamine and anti-inflammatory histamine overload healing juices here, plus a bunch of wonderful recipes and a four week meal planner here.

    2. Be a lover

    I’m working on a post on this one – so I’ll keep this brief. The next time you’re feeling like something you scraped off the bottom of your shoe, go hug your beloved. Cuddle your child, your pup, your mailman. Ok the last one was a joke, but you get the point.

    There’s an incredible scientific reason for this that relates specifically to histamine intolerance, mast cell activation, mastocytosis and other inflammatory conditions. Till then you’ll just have to take my word for it that love is so powerful it can even save your life.

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    3. Sleep it off

    It’s not just the 12 hour fast aspect of sleep which leaves many of us feeling better. I personally feel INCREDIBLE after a solid eight hours. Back in the pre-recovery days, I would often stay in bed till the 4-6am cortisol dump (to help us wake up) would burn off.

    Turn out the lights as early as possible – this promotes the production of melatonin, a hormone which reduces inflammation and promotes sleep [1]. I found it much easier to sleep if I ate at least six hours before I hit the hay.

    Here’s a post on how to get a good night’s sleep.

    If the image above is yours, please contact me if you would like me to take it down. 

    CLICK HERE FOR A FOUR WEEK HISTAMINE RESET WITH MEAL PLANNERS, STRESS RELIEF STRATEGIES & MORE

    4. Meditation: nature’s antihistamine

    I recently wrote about my incredible experiences with meditation. I’ve been doing it on and off since the age of 18, but for some reason, it only recently clicked for me. Sitting still facing a wall for an hour while focusing inward on my body sensations did little else than highlight every single thing going wrong in there. Nowadays I’ve tailored the meditation to address my weaknesses and embrace my strengths, and it’s really working for me.

    I wrote about the incredible epigenetic, antihistamine and mast cell stabilising properties of meditation here, and you’ll find an example of one of my earliest efforts at killing a histamine reaction through meditation here.

    5. Let go and enjoy the ride

    Ok, so it really used to freak me out that passion fruit would send me on an LSD style trip for hours. And then I just learned to embrace it. Chocolate can keep me up for hours –  so this new year’s eve I made sure to pack two small home made bars of super dark goodness in my purse and spent the night chattering and bobbing to the beat.

    Too much passion fruit can still send me away with the fairies, so I’ll have a couple when I’m on a beautiful tropical beach and sit back to enjoy a tangerine sunset.

    I just learned to stop fighting and let the current take me, to loosen my grip on the mind, my extreme type A personality need to control my environment and every cell within my body.

    I’m not talking about foods that caused major reactions – please always be safe, especially if you’re prone to anaphylaxis or have suffered severe reactions at any point). 

     6. Yoga it out

    Yoga has much in common with meditation. I mean really, it actually is just a long meditation with movement. Yoga lowers inflammation and fights the asthma symptoms many of us experience during severe reactions.

    Close your eyes and think of yoga – hippies twisted into pretzels or Madonna’s He-Man arms may spring to mind, but that’s not at all the way it has to be. A great way to start is to get yourself a beginner’s yoga for stress reduction DVD that’ll hopefully help dial down some of that inflammation we’ve racked up. Read more on my yoga adventures here.

    7. Natural antihistamine’s rule

    I recently covered my favourite mast cell stablising and histamine lowering antihistamines that I use in emergencies. I generally pop a quercetin/nigella combo if I know I’m going off track, and a couple more before I hit the sack.

    8. Apply anxiety protocols

    I was well equipped to deal with histamine reactions once I knew what they were, thanks to my years of anxiety disorder reading and behavioural therapy. Basically, I induced anxiety attacks in order to show myself that I was in control and that nothing horrible was going to happen. Just understanding that ultimately I hold the reigns freed me. I’m not suggesting you induce an attack, but rather take heart, and empower yourself to wrest control from your imagination.

    Now some of you might think you don’t have that same control – believe me, you do. You may not be able to control the mast cells dumping histamine into the body, or you may have no control over your dietary histamine intake (believe me, you can have it if you try hard enough), but you CAN control the intensity of them.

    Breathing, meditation, yoga, distraction, spending time with loved ones all help mediate histamine attacks.

    CLICK HERE FOR A FOUR WEEK HISTAMINE RESET WITH MEAL PLANNERS, STRESS RELIEF STRATEGIES & MORE

     ———–REFERENCES———-

    [1] http://www.psychologytoday.com/blog/mindful-sleep-mindful-dreams/201101/how-cool-is-your-sleep-0

  • Cocktails & Canapés: the New Year’s Eve recipes

    Cocktails & Canapés: the New Year’s Eve recipes

    For your New Year’s Eve pleasure I have put together a mini book of cocktails (virgin or not) & canapés, a free gift with the purchase of any of my books. Right now the Christmas book Happy Holidays is also being given out with any purchase, so you’re getting three books (two of them mini) all in one purchase!

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    Cocktails and Canapés:

    5 delicious cocktails, great with or without any alcohol.

    5 perfect canapés/appetisers for any soiree, or even just to serve up as a light snack if you’re not entertaining this year.

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    Don’t forget to…

    Join my mailing list for more recipes and to be the first to know when registration for my low histamine webinar opens!

    Take a peek at my low histamine and antihistamine cookbooks for more high nutrient recipes.

    If you’ve found this information useful I’d appreciate your support (at no extra cost to you!) – please check out my online store for your health foods, supplements, kitchen items and beauty product purchases. Affiliate sales through my online store go towards maintaining the website, funding travel to interviews and purchasing all the lovely foods for my free online recipes. You’ll find these items in the “Shop with us” drop down menu on my homepage.

     Please don’t forget antihistamine, pain killing foods can still hurt us, so please always check with your doctor before adding new foods to your diet. 

  • Shutting down histamine reactions (quickly)

    Shutting down histamine reactions (quickly)

    antihistamine green juice

    As you all know by now (’cause I’m fond of reminding you), I’m not a doctor. What I am is an avid student of nutrition,) and a mast cell activation/histamine intolerance survivor and thriver. The pictures I post of myself traveling the world aren’t a vanity project. When I made the decision to bare my soul to the world, anonymously, everything I said was taken with a pinch of salt. When I decided to go public it was so that you could all see me putting my money where my mouth is.

    Now I’ve said before that labels don’t matter. A histamine condition, food allergies, food intolerance, mast cell activation, mastocytosis, or any of the other histamine related conditions, call it what you will, they all respond to nutrition. I’m not saying nutrition can cure them, in some cases it might, but it can certainly improve prognosis, quality of life and mood.

    Take the hassle out of meal planning and healing histamine with this four week meal planner and stress relieving program. 

    You’re no doubt aware at this point that what happens is that histamine is naturally in our bodies, sitting in our mast cells. The histamine is then released, as needed, by the mast cells. Problem is, some of us release more than we’re supposed to. Stress, allergic reactions, digestion and histamine containing foods all contribute. Thing is, mast cells don’t just splurge histamine. They also release a number of other inflammatory substances that wreak havoc in the body. Given that we know inflammation causes/is involved in many illnesses and conditions (heart disease, cancer, autism, multiple sclerosis, Alzheimer’s, Parkinson’s), I’ve been thinking that a low histamine, or even better, antihistamine diet could benefit them too. The upshot of explaining this is that I find lowering histamine is only part of it. Getting my inflammation down asap brings almost immediate relief.

    So as promised, here’s how I use nutrition to shut down a histamine reaction (or allergy).

    Please remember we are all different and that one man’s cure is another’s poison (always check with your doc before trying new foods) and always be safe – any reaction can turn deadly in a heartbeat, so please don’t convince yourself that a shot of juice will do an epi pen’s job.

    You’ll find less hardcore recipes versions of the recipes that helped me regain my health here.

    UPDATE: you’ll find my emergency histamine meditation here

    CLICK HERE TO CREATE YOUR OWN PERSONALISED HEALING HISTAMINE PLAN. 

    My (semi) Emergency Histamine Overload Protocol

    Before getting out of bed: 15-30 mins meditation, visualisation

    Breakfast juice:

    Apple : rich in histamine lowering quercetin and inhibit the development of allergies.

    Fennel: anti-inflammatory, antihistamine, analgesic and antioxidant.

    Watercress: histamine release inhibitor.

    Parsley: repairs damage to the mucusal lining of the stomach and prevents histamine release. It’s also anti-inflammatory and can repair liver damage.

    Broccoli: anti-carcinogenic, prevents gastric mucosal damage (suggesting potential H2 receptor antagonism).

    Ginger: as potent an H2 receptor antagonist as Zantac/ranitidine.

    Side order:

    Shot of thyme juice.

    Thyme: has been shown to inhibit anaphylaxis in mice, as well as displaying anti-inflammatory and anti bacterial properties. It is a key ingredient in many modern medicines.

    Take the hassle out of meal planning and healing histamine with this four week meal planner and stress relieving program. 

    Pre lunch: 15 minutes meditation and visualisation, with top ups throughout the day. On the bus, on the tube, while walking. You can practice mindfulness meditation anywhere.

    Lunch juice:

    Apple

    Fennel

    Watercress

    Parsley

    Broccoli

    Ginger

    Side order:

    Shot of thyme juice

    Dinner: 

    Green soup

    Broccoli

    Fennel

    Cauliflower

    Parsley

    Thyme

    Rosemary

    Turmeric: inhibits anaphylactic shock, stabilises mast cells and prevents histamine release. It’s also anti-inflammatory and anti-tumour.

    Side order:

    Shot of thyme juice

    Nightcap:

    I dilute 2 caps powdered quercetin in 1 tbsp nigella sativa oil

    Lie back and indulge in another 15 mins (usually more) meditation.

    CLICK HERE FOR A FOUR WEEK HISTAMINE RESET WITH MEAL PLANNERS, STRESS RELIEF STRATEGIES & MORE

  • Mind over body – how to stop the histamine itch

    Mind over body – how to stop the histamine itch

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    Having recently finished reading Dr. David Hamilton’s inspiring ‘How your mind can heal your body’, I’m now more convinced than ever that stress is a root cause of my rampant immune system dysfunction. Actually that’s not fair. My immune system is enthusiastic, like a new pup, so eagerly anticipating that first home coming embrace, that his bladder promptly empties all over the brand new rug.

    But over the years my immune system has grown up into the fiercely protective Rottweiler whose job it is to protect my domain. Only as in life, where not every fisherman who comes to your door hawking their wares (yup I’m still in Kenya), deserves a bite in the butt, not every food, beauty product or stray particle needs to be taken out with a bazooka.

    So my immune system and I have been having a number of heart to hearts. Among the things we have come to agreement on is that I must reduce my stress.

    At this point I turn to hard facts: stress causes mast cells to release, through degranulation or otherwise, a number of inflammatory molecules that cause inflammation in the body. Among them is histamine.

    To quote the research of Dr Theoharides, one of the world’s most respected mast cell researchers:

    “…we have identified that mast cells both contain and respond to stress hormones.”

    “Mast cells are known for their involvement in allergic reactions, but we were the first to show that they are also necessary to inititate inflammation, thus participating in inflammatory diseases that worsen by stress, such as autism, cancer, chronic fatigue syndrome, interstitial cystitis, migraine headaches, psoriasis and multiple sclerosis. We have developed in vivo and in vitro models for these diseases and we are studying neurohormonal activation of mast cells. The only plausible way to explain how mast cells can participate in so many diverse processes is their ability to secrete distinct chemicals relative for different pathophysiological settings.”

    Take the hassle out of meal planning and healing histamine with this four week meal planner and stress relieving program. 

    “Mast cells are typically activated by immunoglobulin E and antigen, a process that leads to an explosive release of over 20 biologically active molecules (some of which are presorted in some 500 secretory grqnules, wile others are synthesized during activation) through a process called degranulation or exocytosis. However, we were the first to show that mast cells can also respond to non-allergic triggers and release mediators selectively, without degranulation. We specifically reported that the inflammatory cytokine IL-1 can induce selective release of the also inflammatory cytokine IL-6, that the stress hormone corticotropin-releasing hormone (CRH) can induce selective release of vascular endothelial growth factor (VEGF), and IL-33 augments substance P-induced VEGF release.”

    Now, while histamine is needed for most bodily processes, stress is not. So how do we go about addressing that? My first dip into this world was Dr Hamilton’s aforementioned book (How your mind can heal you body). My second was a suggestion made in his book: the Silva Method. I’m now working my way through their 40 day stress-reprogramming system. Today I had my first mega breakthrough.

    After inducing my uber relaxed alpha state (as outlined in the Silva book) and doing the morning mast cell visualization that I came up with after reading Dr Hamilton’s book, I was still itching. I don’t know why or what I ate, that’s not my focus right now. Obsessing over what I eat can become counterproductive – today the focus was stress. And wracking my brain to come up with reasons why my body is in meltdown is counterproductive. (That said, the fishermen didn’t gut the fish before bringing it over, and leaving the stomach in causes histamine to double every hour!)

    The key lies in that the subconscious does not know the difference between reality and what we imagine to be…so instead of being on autopilot,  (I’m so ill, I hurt so bad), I’m now working with that quirk to help it cure me.

    HOW I USE MY MIND TO STOP THE HISTAMINE ITCH

    I lie on my yoga mat, in a super relaxed alpha state. I picture myself collecting some oil from a wise old baobab like tree. I’m happy in the knowledge that I have collected the most powerful antihistamine on the planet. I visualise myself smoothing the oil onto my skin, soothing it. As I go through the motions in my mind, I also do so in real life. I feel the antihistaminic oil seeping into my itching body, noticing as I do that my skin begins to glow from the intense healing of the antihistamine. I finish the pot, visualizing my gleaming, healing skin. Given that I know the negatives of applying products to my skin (i.e. can cause mast cell triggering), I instead imagine the opposite – the oil is healing me on a cellular level, stabilising my mast cells, causing them to shine beautifully from within each cell.

    Dr David Hamilton has kindly agreed to an interview for this blog, so I’ll be back soon with a rundown on how to channel the power of visualization and the placebo effect to make a difference in your life.

    Take the hassle out of meal planning and healing histamine with this four week meal planner and stress relieving program. 

     

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