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DO YOU HAVE HISTAMINE INTOLERANCE?
There is much more awareness of histamine intolerance with a rise of people developing histamine intolerance and other food intolerances at present. I have found it is especially common in women who in peri-menopause or those in menopause due to it`s connection with hormones. Coupled with anxiety and insomnia, this is not a particularly easy issue to deal with especially when at this life stage.
Histamine levels also increase in those with IBS or inflammatory bowel disease. It was recently shown that inflammatory bowel disease patients have decreased H2 receptor function. This has an anti-inflammatory affect on the body. This reduction may be too to high levels of histamine producing bacteria.
Histamine intolerance can be hard to pinpoint . There are 4 types of histamine receptors (H1,2,3,4) that are present in different areas of the body and thus lead to development of various symptoms (see diagram)
The most common symptoms that I see are gastrointestinal related, such as pain, diarrhoea, bloating and reflux. However, many people however, have a combination of symptoms varying from anxiety, to skin rashes and allergic type symptoms.
Perhaps you are suffering with a variety of unexplained symptoms and don`t know why? You may be eating a really healthy diet but still suffer with GI issues and other symptoms.
It may be histamine intolerance that is the issue and this needs to be considered.
There is a role for histamine in the body, however the issue is when there is too much histamine in the body due to outside sources or the body is unable to break down histamine.
Histamine is found in food, and a lot of healthy foods such as spinach, tomatoes and avocado for example have high levels of histamine.
A great starting point for figuring out if you have histamine intolerance or wish to reduce uncomfortable reactions mentioned above is to start a low histamine diet for 2-4 weeks.
Comment RECIPE and I`ll send you my FREE low histamine recipe book followed by information that help put the diet into place.
#recipebook #digestiveissue #guthealth #histamineintolerance #lowhistaminediet #nutritionaltherap #IBS #abdominalpain
Relaxing Saturday stroll in the park.
Walking in nature is something I do on a regular basis.
It nourishes and relaxes me
It`s part of my self care routine and this time I give to myself helps me both re-energise and de-stress , get out of my head and into my body .
We all need nourishment and self care, what is your favourite way of filling your cup?
#natureheals
#walking
#walkingmeditation
#WellnessJourney #wellbeingcoaching #healthylifestyle #SelfCareJourney #nurtureyourself #uplifting #autumnvibes #peace #nature #natureismedicine #fillyourcup
Very quick and easy lunch
High protein ✅
Vegetables ✅
Greens ✅
Healthy Fats ✅
Halloumi,- rich in protein and tasty. Yes, it`s also low histamine cheese.
Watercress salad - this bitter salad is great for the liver and digestion. I chew some before my meals without the dressing to help stimulate digestive enzyme such as HCl.
Courgettes- high fibre, alkalising
I stir fried both the courgettes and halloumi in 5 minutes or so in a little olive oil
Top with salad dressing of extra virgin olive oil (which helps produce dao that breaks down histamine) ,crushed garlic and apple cider vinegar.
#easylunch
#nutritionaltherapy
#NutritionMatters #healthylifestyle #healthyhabits #bloodsugarbalance #energy #nutritiousmeals
Spending time with my wonderful nephew this week.
Painting, playing games, and having fun
Some things I don`t usually make enough time for!
Joy is something that I value and wish to experience more of in my life and spending time with my nephew brings me joy 😊
#family #joy #mindbodysoul #nutritionaltherapy #halloweenart #draw #getcreative #connection #lifestyle #holisticlifestyle #metime #rest #values #funtimes #happiness #nutritionaltherapy #WellnessJourney #wellbeingcoaching
It`s #worldappleday today!
I wanted to share with you the benefits of apples to your health, how to incorpate more of these health benefits into your diet.
An apple a day does indeed keep the doctor away!
Apples are high in soluble fibre called pectin which are very good for digestion and helpful for those with constipation
Cutting apple and letting it go a little brown in fact releases this enzyme that helps with digestion!
As a snack I love chopped apples with nut butter.
This combination of fibre rich apple and protein rich almond butter is a very good blood sugar balancing snack!
Stewing apples also are easier on the digestive system for those with poor digestion. They taste lovely on porridge or as a gut healing food on its own with a sprinkle of cinnamon
I used apple purée in my muffin recipe to add moisture and flavour to my coconut almond blueberry muffins and they turned out delicious
The high fibre content helps with cholesterol levels too.
The skin of red apples contains a flavonoid called quercitin, this is really beneficial in those with histamine intolerance as it is a mast cell stabilisers and reduces inflammation in the body.
Do make sure you get organic apples as apples are high on the dirty dozen list and have the high pesticide content if not organic.
Apple cider vinegar is really beneficial in supporting the production of HCL in the stomach which helps digestion of food, particularly proteins. Signs you may be deficient in HCl include burping after a meal or feeling really full after a meal.
I hope you love apples as much as I do!
What are your favourite apples and how do you enjoy eating them?
#WorldAppleDay
#AppleBenefits
#HealthyEating
#NutritionTips
#GutHealth
#AppleRecipes
#OrganicApples
#SnackSmart
#DigestiveHealth
#HealthTips
#PlantBasedDiet
#WellnessJourney
#Superfoods
#CleanEating
#FoodieFavorites
#CinnamonGoodness
#HealthySnacking
#AppleLove
#FoodIsMedicine
#EatWell
What small step are you taking this week to support you in your health and happiness?
It`s often the first step that is hardest and making once you start with one step you take another.
Congratulate yourself along the way for every step you take however big it is :)
#FirstStepForward #HealthJourney #SmallStepsBigChange #SelfCareMatters #StepByStep #MindfulLiving #MotivationMonday #HealthyHabits #ChooseHappiness #OneStepAtATime #CelebrateYourWins #WellnessJourney
Are you on a restrictive diet because of your health?
Have you questioned whether you are eating a balanced and nutritious diet?
For those with conditions such as histamine intolerance, IBS, or chronic inflammatory conditions such as RA , being careful about what you eat is of utmost importance
However the restriction often leads to fear based relationship with foods and I wish for my clients to focus on using food as medicine and improve their relationship with food as a way to support their health.
Often with restrictive diets this can lead to nutrient deficiencies and malnutrition and in light of #malnutritionawarenessweek I wish to offer some guidance to help you make sure you focus on foods that you can eat rather than those you cant.
For those with histamine intolerance following a low histamine diet is of importance, however it is important to make sure you include foods that help the body to heal from histamine, foods that are anti-inflammatory to help stabilise the mast cells and also help support histamine breakdown.
Here are some foods that you can incorporate into your diet
B6 rich foods such as turkey, chicken, sunflower seeds
DAO producing foods that breakdown histamine include:
Free range eggs,
Salmon
Organic chicjen
Sardines
Grass fed liver
Broccoli,
Collard Greens,
Almonds
Pumpkin seeds
Pistachio
Histamine healing foods:
Ginger, Blueberries, red skin apples, peppermint, rocket, thyme
Other nutrients to make sure you include in the diet that support histamine, include copper, zinc, vitamin C and magnesium, manganese and other B vitamins such as folate.
If you would like some 1:1 help in ensuring you are eating a nutritious and well balanced diet or are struggling with diet and histamine intolerance please do get in touch.
I offer free 20 digestive and health review where I can offer some guidance and help you with the next steps in your healing journey.
#healinghistamine #restrictivedieting #histamineintolerance #digestivesupport #wellbeing #nutritionaltherapy #foodintolerance #nutrition #healthyfood #relationshipwithfood #lowhistaminediet #malnutritionawarenessweek #malnutrition #balancedmeals
Tiger Nut Flour Cookies : Recipe and Benefits
As it`s national baking week I wanted to share a tiger-nut flour cookie recipe I made last week.
I am trying my best to eat as healthy as I can as I hadn`t been feeling very well the past couple of months with my histamine symptoms flaring up. I`ve also been craving more sugar and foods that do not support my health. Possible due to feeling poorly!
So I made some healthy treats to eat when I do feel like something sweet :).
Tiger nut flour is high in fibre and resistant starch which passes through the small intestine undigested and feeds the good bacterial and thus is really great for digestion.
I feel quite satiated after eating these cookies due to their fibre and protein content. This helps with keeping hunger and cravings at bay! and helps with weight-loss.
This recipe also contains flaxseeds which are high in omega 3 and have anti-inflammatory benefits on the body.
They also taste so delicious and I don`t feel so guilty after eating them! My blood sugar also doesn`t spike leaving me craving for more unhealthy foods so that is a plus!
The recipe I made was from https://bakeitpaleo.com/tigernut-flour-sugar-cookies/
@bakeit.paleo
Please let me know how you find them and what your comfort food is?
I have also shared a couple of `healthy` treats in my new low histamine and gut friendly recipe book which you be able to download soon for free. Watch this space :)
#nationalbakingweek #healthyliving #glutenfreerecipes #lowhistaminediet #balanceddiet #wellnessjourney #healinghistamine #healthyguthappylife #homemadefood
It`s National Baking week!
Following a low histamine diet or eating ``healthy`` for that matter can be difficult to do if you feel restricted or like you are missing out on foods you once loved.
Food can bring comfort, it is a part of socialising and sometimes adjusting your diet can be tough initially.
I like to support my clients in finding alternatives that replace the foods they no longer can eat so they don’t feel so restricted in their diet.
When it comes to supporting a healthy body, particularly for those experiencing chronic illness and inflammatory conditions, like histamine intolerance, it is important to reduce inflammation in the body and to keep symptoms at bay.
Packaged and processed foods containing sugar, refined flours and additives are highly inflammatory, and those with histamine intolerance can react badly to these foods.
It is also important to keep spikes in blood sugar regulated as this can lead to increase in cortisol levels which then leads to increase in histamine and reactions occur.
Thus I prefer to bake my own treats such as biscuits or muffins, with ingredients that are less inflammatory and processed. That way I know what is in my foods and can use ingredients that I know my body will be ok with.
I`d love to know what healthy alternative treats you love to bake?
or wish you could find a healthy alternative for and I may be able to help!
I have also shared a couple of `healthy` treats in my new low histamine and gut friendly recipe book which you be able to download soon for free. Watch this space :)
#nationalbakingweek #healthyliving #glutenfreerecipes #lowhistaminediet #balanceddiet #wellnessjourney #healinghistamine #healthyguthappylife #homemadefood
This is an interesting quote to reflect on as you start the week!
What does this mean for you?
I definitely feel my best when I`m in a flow state . I am more creative and enjoy my work from this space.
Listening to my body and slowing down, helps me get into this space and rather than striving I am more in flow and joy
#restful
#mindbodysoul
#WellnessJourney #mindfulmonday
#healthylifestyle
#restoration
#selfcare
#slowingdown
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