Book Your Free Session
Navigation
  • Stay Healthy

🌿 Why Colds Hit Harder When You Have Histamine Intolerance (and Why You Feel So Exhausted)

If you have histamine intolerance or a sensitive, reactive body, even a simple cold can feel like a major setback.
I was reminded of this recently when I picked up a nasty virus and my symptoms — brain fog, itching, headaches, fatigue — flared intensely.

It wasn’t until I realised I had run out of my mast-cell supporting supplements (like perilla extract) that it clicked:
My body was overwhelmed and under-supported at the exact moment it needed extra help.

And if you’re someone who reacts easily, this might sound familiar.

🌸 Histamine: Your Body’s Helpful (But Easily Overwhelmed) Messenger

Most people only associate histamine with allergies, but it’s actually a natural chemical that plays important roles in:

  • immune defence
  • digestion
  • the stress response
  • sleep/wake cycles
  • neurotransmitter signalling

When you catch a cold or virus, your immune system releases a surge of histamine and inflammatory mediators to fight it off.

This causes symptoms like:

  • runny nose
  • congestion
  • sneezing
  • sinus pressure

For someone with histamine intolerance — or a body already running on empty — that normal immune response can feel like a tidal wave.

Your bucket overflows.
Your symptoms flare.
Your energy plummets.

🌿 Why You Feel So Exhausted: The ATP Connection

That bone-deep tiredness isn’t in your head.

Your immune system uses a huge amount of ATP (your body’s energy currency) to:

  • produce immune cells
  • release cytokines
  • regulate inflammation
  • communicate with the nervous system

It’s like your body diverts all its resources into fighting the virus — leaving very little for:

❌ energy
❌ focus
❌ digestion
❌ resilience
❌ emotional balance

This is why rest feels essential, not optional.

🌼 How I Support My System (and My Clients’) During a Cold

When you have a sensitive or reactive body, the goal isn’t perfection —
it’s support, steadiness and helping your system feel safe.

Here’s what helps:

1. Nourishing the Immune System (Without Overwhelming It)

✨ Nutrient-dense meals
Your body needs more nutrients when fighting an infection.
Fresh, simple, whole foods work best.

✨ Ginger
Anti-inflammatory, soothing and can help modulate mast cell activity.
Fresh ginger tea is my go-to.

✨ Vitamin C (gentle sources)
A natural antihistamine and immune supporter.
Try peppers, broccoli, kale, or a low-reactive supplement.

✨ Zinc
Essential for immune function and recovery.

💛 You can find my low-histamine Immune Tea Recipe on Instagram.

2. Calming Histamine Release and Mast Cell Reactivity

✨ Quercetin
A natural mast cell stabiliser with solid research behind it.

✨ Perilla Extract
My forgotten hero! Its rosmarinic acid content helps calm inflammation and support the immune response.

Everyone’s sensitivity is different, so it’s always wise to personalise these with support.

🌸 A Lesson I’m Still Learning: Consistency Matters

The flare I experienced wasn’t random.
My system was already sensitive — and removing a key layer of support made everything feel worse.

If you have histamine intolerance or chronic gut issues:

💛 Have a plan for when you get sick
💛 Keep your core supplements stocked
💛 Support your body proactively
💛 Give yourself permission to rest

Your body isn’t failing you —
it’s protecting you, sometimes more intensely than it needs to.

🌿 You’re Not Alone in This

If colds hit you harder…
If you feel reactive when you’re run down…
If your symptoms flare whenever stress or illness piles up…

You’re not imagining it.
Your body is simply more sensitive — and it deserves gentleness, clarity and support.

If you’re ready for support, the next step is always: 👉 Book your Calm & Nourish Assessment /nutritionallynissa/discovery-call

Or start with something gentle: 👉 Download your free low-histamine recipe book https://subscribepage.io/gutfriendlyrecipebook You deserve to feel calm, energised, and supported — even when life happens

⚠️ Medical Disclaimer

This information is for educational purposes only and is not a substitute for personalised medical advice. Always consult with a qualified healthcare professional before making changes to your diet, supplements or medication.

Related Posts
When Symptoms Surge: The Moment My Body Demanded Surrender
Body Challenge

When Symptoms Surge: The Moment My Body Demanded Surrender

Over the past few weeks, I’ve experienced a season that unexpectedly brought stress, overwhelm, after experiencing a new symptoms due to physical changes to my body. This brought a deep need to slow down and reconnect with my body. As someone who supports women with nervous system dysregulation, histamine intolerance, and chronic digestive issues, this experience reminded me — once again — that healing is not linear. Listening to our bodies, honouring our limits, and creating space for rest aren’t weaknesses; they’re essential parts of recovery and wellbeing. I’m sharing my reflections in case you’ve also been moving through a challenging phase and need a reminder that you’re not alone.

Want 3 days health coaching for free?

Lorem Ipsum is simply dummy text of the printing and type setting industry. Lorem Ipsum has been the industry’s standard dummy text ever.

get started here!
Follow Along
@Nutritionallynissa

nutritionally_nissa

Low histamine Coconut Chicken Curry

No tomatoes, No chili, Plenty of Flavour!!

This is my go to recipe for when I`m craving Indian food.
Coming from an Indian background it`s been difficult for me to not be able to enjoy the Indian food I used to . Especially on family gatherings and special occasions. Chili and tomatoes are high histamine and contained in most Indian foods.

This is one curry I can enjoy that has all the flavours, from coriander, cumin, turmeric, garlic and ginger.

Importantly, these herbs and spices are anti inflammatory and anti histamine. They support a healthy immune system , support the breakdown on histamine and taste delicious.

I can enjoy it and not worry about the consequences. it`s a win win.
I also enjoy red lentil daal curry , another recipe I have adapted and made at home. if you`d like the recipe for this please comment below RECIPE and I`ll share it.

Also, I have a low histamine recipe book where I share all my favourite delicious recipes, that remove the fear from cooking and provide the right nutrients for your body so you don`t have to worry about restriction.

✨ Download your free copy today and start bringing calm back to your plate:

👉 https://tr.ee/r0YkFOOiei Get your free Calm & Nourish Recipe Book
link also in bio

#histamineintolerance #nutritionaltherapy #wellnessjourney #LowHistamineDiet #lowhistaminerecipes

View
3 2
Open
Low histamine Coconut Chicken Curry No tomatoes, No chili, Plenty of Flavour!! This is my go to recipe for when I'm craving Indian food. Coming from an Indian background it's been difficult for me to not be able to enjoy the Indian food I used to . Especially on family gatherings and special occasions. Chili and tomatoes are high histamine and contained in most Indian foods. This is one curry I can enjoy that has all the flavours, from coriander, cumin, turmeric, garlic and ginger. Importantly, these herbs and spices are anti inflammatory and anti histamine. They support a healthy immune system , support the breakdown on histamine and taste delicious. I can enjoy it and not worry about the consequences. it's a win win. I also enjoy red lentil daal curry , another recipe I have adapted and made at home. if you'd like the recipe for this please comment below RECIPE and I'll share it. Also, I have a low histamine recipe book where I share all my favourite delicious recipes, that remove the fear from cooking and provide the right nutrients for your body so you don't have to worry about restriction. ✨ Download your free copy today and start bringing calm back to your plate: 👉 https://tr.ee/r0YkFOOiei Get your free Calm & Nourish Recipe Book link also in bio #histamineintolerance #nutritionaltherapy #wellnessjourney #LowHistamineDiet #lowhistaminerecipes

nutritionally_nissa

Start your day stress-free, nourish your gut, and set the tone for calm energy. ✨

Mornings can make a huge difference when it comes to managing stress and supporting histamine intolerance. That’s why I’ve created a simple routine that helps me feel grounded, focused, and ready for the day—without triggering my gut.

Here’s a peek at my morning routine:
☀️ Gentle wake-up: Avoid rushing, take a few deep breaths before getting out of bed.
💧 Hydration first: A glass of water to support digestion and detox.
🧘‍♀️ Movement & mindfulness: Light stretching or a 5-minute meditation to calm the nervous system.
🥣 Nourishing breakfast: Foods that are gentle on my gut and balance histamine levels.
📓 Set intentions: A quick journaling moment to prioritize what matters and reduce overwhelm.

Starting my day like this helps me stay calmer, reduce histamine-related flare-ups, and feel more in control.

💬 How do you start your morning to feel calm and energised? Share your tips below—I’d love to hear!

#MorningRoutine #HistamineIntoleranceSupport #wellbeingtips

View
6 0
Open
Start your day stress-free, nourish your gut, and set the tone for calm energy. ✨ Mornings can make a huge difference when it comes to managing stress and supporting histamine intolerance. That’s why I’ve created a simple routine that helps me feel grounded, focused, and ready for the day—without triggering my gut. Here’s a peek at my morning routine: ☀️ Gentle wake-up: Avoid rushing, take a few deep breaths before getting out of bed. 💧 Hydration first: A glass of water to support digestion and detox. 🧘‍♀️ Movement & mindfulness: Light stretching or a 5-minute meditation to calm the nervous system. 🥣 Nourishing breakfast: Foods that are gentle on my gut and balance histamine levels. 📓 Set intentions: A quick journaling moment to prioritize what matters and reduce overwhelm. Starting my day like this helps me stay calmer, reduce histamine-related flare-ups, and feel more in control. 💬 How do you start your morning to feel calm and energised? Share your tips below—I’d love to hear! #MorningRoutine #HistamineIntoleranceSupport #wellbeingtips

nutritionally_nissa

The Coffee Lie for Sensitive Women

You think coffee gives you energy. For the sensitive, reactive body, it`s a double-agent of sabotage.

My body doesn`t love coffee but I love the taste . So I can crave it from time to time. I feel it`s my kryptonite but something I wish wasn`t.

However, I realised it particularly affects me when my body is stressed

And here`s why:

🤯 It forces your body to dump stored histamine resulting in that instant headache, cough, heat.

🚫 It blocks your DAO enzyme, sealing the drain your body uses to clear histamine

Result: A guaranteed inflammatory crisis, brain fog, and a crash that makes you feel exhausted by 3 PM.

I experienced this after a stressful time travelling to a network meeting and feeling tired and stressed and my craving got the better of me.

So whatever Histamine my mast cells released from the previous stress I experienced (stress -> cortisol -> histamine), was unable to be broken down by DAO and cleared! The coffee itself is a stimulant and releases further cortisol into the body and this histamine bucket 🪣 is full, probably leaking!

I fortunately enjoyed the rest of the event and made some wonderful connections .
But the next few days I had to rest and rest and rest!

Lesson learnt:
You don`t need more stimulants. You need to listen to your body and work with it, not against it.
Yes cravings have another deeper layer that can be hard to break. However, understanding your body and how caffeine affects it may help make better choices that support your body in the long term.

If you`re ready to break this cycle and feel steady energy all day, follow me for the Calm & Nourish approach. You need to support your body so it`s less reactive, both inside and out.

#coffeecrash #histamine #guthealing #brainfog #anxietysupport #sensitivebody

View
7 0
Open
The Coffee Lie for Sensitive Women You think coffee gives you energy. For the sensitive, reactive body, it's a double-agent of sabotage. My body doesn't love coffee but I love the taste . So I can crave it from time to time. I feel it's my kryptonite but something I wish wasn't. However, I realised it particularly affects me when my body is stressed And here's why: 🤯 It forces your body to dump stored histamine resulting in that instant headache, cough, heat. 🚫 It blocks your DAO enzyme, sealing the drain your body uses to clear histamine Result: A guaranteed inflammatory crisis, brain fog, and a crash that makes you feel exhausted by 3 PM. I experienced this after a stressful time travelling to a network meeting and feeling tired and stressed and my craving got the better of me. So whatever Histamine my mast cells released from the previous stress I experienced (stress -> cortisol -> histamine), was unable to be broken down by DAO and cleared! The coffee itself is a stimulant and releases further cortisol into the body and this histamine bucket 🪣 is full, probably leaking! I fortunately enjoyed the rest of the event and made some wonderful connections . But the next few days I had to rest and rest and rest! Lesson learnt: You don't need more stimulants. You need to listen to your body and work with it, not against it. Yes cravings have another deeper layer that can be hard to break. However, understanding your body and how caffeine affects it may help make better choices that support your body in the long term. If you're ready to break this cycle and feel steady energy all day, follow me for the Calm & Nourish approach. You need to support your body so it's less reactive, both inside and out. #coffeecrash #histamine #guthealing #brainfog #anxietysupport #sensitivebody

nutritionally_nissa

Feeling stuck with what to eat — or worried every meal might trigger your symptoms?

I’ve been there. When your body feels sensitive and your mind is tired of overthinking food, finding meals that nourish rather than stress you can feel impossible.

That’s why I created the Calm & Nourish Recipe Book 🌿
— a free guide filled with simple, delicious, low-histamine recipes designed to calm your system and bring ease back to your meals.

These are the exact kinds of meals that supported me when I was healing my own histamine intolerance and digestive issues — gentle on the body, grounding for the nervous system, and made with everyday ingredients.

You don’t have to do this alone. Small, compassionate steps — like adding one new nourishing meal a day — can truly change how you feel. 💛

✨ Download your free copy today and start bringing calm back to your plate.

👉 https://tr.ee/r0YkFOOiei Get your free Calm & Nourish Recipe Book
link also in bio

#HistamineIntolerance #IBSRelief #GutHealthCoach

View
4 0
Open
Feeling stuck with what to eat — or worried every meal might trigger your symptoms? I’ve been there. When your body feels sensitive and your mind is tired of overthinking food, finding meals that nourish rather than stress you can feel impossible. That’s why I created the Calm & Nourish Recipe Book 🌿 — a free guide filled with simple, delicious, low-histamine recipes designed to calm your system and bring ease back to your meals. These are the exact kinds of meals that supported me when I was healing my own histamine intolerance and digestive issues — gentle on the body, grounding for the nervous system, and made with everyday ingredients. You don’t have to do this alone. Small, compassionate steps — like adding one new nourishing meal a day — can truly change how you feel. 💛 ✨ Download your free copy today and start bringing calm back to your plate. 👉 https://tr.ee/r0YkFOOiei Get your free Calm & Nourish Recipe Book link also in bio #HistamineIntolerance #IBSRelief #GutHealthCoach

nutritionally_nissa

🤯 The moment I understood why my body was collapsing.

For years, I thought my symptoms were just about FOOD. Cut dairy, cut gluten, cut histamine, take DAO... and still, the migraines hit, the anxiety flared, and the rashes appeared.

The secret? It’s not just a food issue.

Your body has a Histamine Bucket. When it overflows, you crash.

If you’re a sensitive, capable woman who feels fine until BAM—a crash hits—it’s because your STRESS TAP is running wide open. Your anxiety, overwhelm, and rushing trigger your immune system to dump histamine into the bucket.

❌ DAO supplements can`t stop the stress dump. ❌ Restricting more food won`t stop the anxiety flare.

You can`t supplement your way out of a nervous system problem. You need to turn off the stress tap.
If you’re tired of living in fear of your body, Comment "CALM" below and I`ll send you the direct link to book your free Calm and Nourish Clarity call.

Need Quick Nourishment? Grab my Free Low-Histamine Recipe Book (Link in Bio!

#histamineintolerance #guthealth #chronicfatigue #anxietyrelief #nervoussystemregulation #calmandnourish

View
1 0
Open
🤯 The moment I understood why my body was collapsing. For years, I thought my symptoms were just about FOOD. Cut dairy, cut gluten, cut histamine, take DAO... and still, the migraines hit, the anxiety flared, and the rashes appeared. The secret? It’s not just a food issue. Your body has a Histamine Bucket. When it overflows, you crash. If you’re a sensitive, capable woman who feels fine until BAM—a crash hits—it’s because your STRESS TAP is running wide open. Your anxiety, overwhelm, and rushing trigger your immune system to dump histamine into the bucket. ❌ DAO supplements can't stop the stress dump. ❌ Restricting more food won't stop the anxiety flare. You can't supplement your way out of a nervous system problem. You need to turn off the stress tap. If you’re tired of living in fear of your body, Comment "CALM" below and I'll send you the direct link to book your free Calm and Nourish Clarity call. Need Quick Nourishment? Grab my Free Low-Histamine Recipe Book (Link in Bio! #histamineintolerance #guthealth #chronicfatigue #anxietyrelief #nervoussystemregulation #calmandnourish

nutritionally_nissa

✨ Feeling overwhelmed by bloating, fatigue, or anxiety that makes no sense?
Hi lovely souls, I’m Nissa — a Gut Health & Histamine Nutritionist 💛
Guided by intuition, calm energy, and a deep belief that sensitive women deserve to feel safe and grounded in their bodies again with gentle, nourishing guidance for their gut and body.

I help women who feel overwhelmed by:
🌸 Reactions
🌸 Bloating
🌸 Fatigue
🌸 Anxiety spikes
🌸 Symptoms that make no sense

…and I do it gently, without restriction, pressure, or burnout.

If you’re new here — welcome! 🌿
You’re in a caring, nurturing space.

I came into this work because I lived it.
I know what it’s like to be scared of symptoms, confused by your body, and endlessly searching for answers.
I’ve done the research, the healing, the inner work — and now I support women just like you to find clarity, calm, and confidence again.

I believe sensitive women need more than diet changes:
💫 We need energy work
💫 We need emotional regulation
💫 We need space to come home to ourselves, connect with our inner wisdom, and listen to what the body is really asking for

Your symptoms aren’t failures — they’re signals.
Messages from your body saying:

“I need support. I need gentleness. I need you.”

When you learn to nourish your body and mind, your whole system softens.

A little personal fact about me:
🍃 I’m happiest walking in nature with a warm decaf coffee in hand — it’s how I reset my energy.
👯‍♂️ And yes, I have a twin brother!

If you’re new here, say hello below 👋 — I’d love to meet you.
If you’re ready to take a gentle first step, you can download my low-histamine recipe book below ↓
https://subscribepage.io/gutfriendlyrecipebook

🌿 #GutHealthJourney #DigestiveHealth #IBSRelief #GutHealing
#HistamineIntolerance #HistamineSupport #SensitiveBodies
#WomenSupportingWomen #SelfCareForWomen #MindBodyWellness #HolisticHealth
#CalmAndGrounded #StressReliefForWomen #EnergyReset #YouAreNotAlone

View
14 3
Open
✨ Feeling overwhelmed by bloating, fatigue, or anxiety that makes no sense? Hi lovely souls, I’m Nissa — a Gut Health & Histamine Nutritionist 💛 Guided by intuition, calm energy, and a deep belief that sensitive women deserve to feel safe and grounded in their bodies again with gentle, nourishing guidance for their gut and body. I help women who feel overwhelmed by: 🌸 Reactions 🌸 Bloating 🌸 Fatigue 🌸 Anxiety spikes 🌸 Symptoms that make no sense …and I do it gently, without restriction, pressure, or burnout. If you’re new here — welcome! 🌿 You’re in a caring, nurturing space. I came into this work because I lived it. I know what it’s like to be scared of symptoms, confused by your body, and endlessly searching for answers. I’ve done the research, the healing, the inner work — and now I support women just like you to find clarity, calm, and confidence again. I believe sensitive women need more than diet changes: 💫 We need energy work 💫 We need emotional regulation 💫 We need space to come home to ourselves, connect with our inner wisdom, and listen to what the body is really asking for Your symptoms aren’t failures — they’re signals. Messages from your body saying: “I need support. I need gentleness. I need you.” When you learn to nourish your body and mind, your whole system softens. A little personal fact about me: 🍃 I’m happiest walking in nature with a warm decaf coffee in hand — it’s how I reset my energy. 👯‍♂️ And yes, I have a twin brother! If you’re new here, say hello below 👋 — I’d love to meet you. If you’re ready to take a gentle first step, you can download my low-histamine recipe book below ↓ https://subscribepage.io/gutfriendlyrecipebook 🌿 #GutHealthJourney #DigestiveHealth #IBSRelief #GutHealing #HistamineIntolerance #HistamineSupport #SensitiveBodies #WomenSupportingWomen #SelfCareForWomen #MindBodyWellness #HolisticHealth #CalmAndGrounded #StressReliefForWomen #EnergyReset #YouAreNotAlone
Facebook-f Instagram