seasonal updates
March 2020
Dear Patients,
Although health should always be important, it seems to be a priority now more than ever.
One thing we might not realise is how balanced hormones play a significant factor in both men's and women's overall health and wellbeing.
When we experience stress our adrenal glands release a steroid hormone called cortisol as part of the fight or flight response. Cortisol is also responsible for a variety of other bodily functions such as memory function, blood sugar regulation, reducing inflammation throughout the body, and assisting in regulating metabolism.
With the increase in stress throughout the world based on the effects of COVID-19 it's important to find ways to lower cortisol levels so you don't experience the hormonal imbalance referred to as Cortisol Excess.
Symptoms associated with Cortisol Excess
+ Weight gain that includes fatty tissue development, particularly noticeable around the upper back and midsection as well as between the shoulder blades and legs
+ Inability to lose weight
+ Slow or decreased healing of common cuts, scrapes, and insect bites
+ Pink or purple stretch marks that are typically found on the legs, arms, thighs, and abdomen
+ Thin skin that tears or bruises more easily and takes a longer time to heal
+ Adult acne
+ Failure for the body to regulate blood pressure resulting in high blood pressure
+ Chronic fatigue
+ Irregular or completely missed periods
+ An abnormal amount of facial or body hair that grows in more thickly and visibly (also known as hirsutism)
+ Depression, irritability, and anxiety
+ Difficulty concentrating
+ Headaches
+ Bone and muscle loss
The symptoms of cortisol excess are associated with lowering the immune system, in turn, making us more prone to infection and slowing the process of recovery for the body.
As we are all focusing on ways to remain healthy, there are natural ways to reduce cortisol levels to eliminate the effects of the increase in stress we're experiencing. I know - It's much easier to say "don't stress about it" then it is to actually not stress about it, so try a few of these ideas if you are feeling overly stressed.
+ Get enough sleep, nap if needed
+ Move your body, exercise but don't overdo it
+ Learn to relax, try deep breathing exercises
+ Eat a healthy, colorful diet
+ Nourish your body with supplements
Histamine Excess
Many of you have heard me speak about histamine sensitivity.
WHAT IS HISTAMINE?
Histamine is a chemical involved in your immune system, proper digestion, and your central nervous system. As a neurotransmitter, it communicates important messages from your body to your brain. It is also a component of stomach acid, which is what helps you break down food in your stomach.
You might be most familiar with histamine as it relates to the immune system. If you’ve suffered from seasonal allergies or food allergies, you may have noticed that antihistamine medications like Benedryl provide quick relief of your symptoms. This is because histamine’s role in the body is to cause an immediate inflammatory response. It serves as a red flag in your immune system, notifying your body of any potential attackers.
Histamine causes your blood vessels to swell, or dilate, so that your white blood cells can quickly find and attack the infection or problem. The histamine buildup is what gives you a headache and leaves you feeling flushed, itchy and miserable. This is part of the body’s natural immune response, but if you don’t break down histamine properly, you could develop what we call histamine intolerance.
Because it travels throughout your bloodstream, histamine can affect your gut, lungs, skin, brain, and entire cardiovascular system, contributing to a wide range of problems often making it difficult to pinpoint and diagnose.
Common symptoms of histamine intolerance include:
Headaches/migraines
Difficulty falling asleep, easily arousal
Hypertension
Vertigo or dizziness
Arrhythmia, or accelerated heart rate
Difficulty regulating body temperature
Anxiety
Nausea, vomiting
Abdominal cramps
Flushing
Nasal congestion, sneezing, difficulty breathing
Abnormal menstrual cycle
Hives
Fatigue
Tissue swelling
What Causes High Histamine Levels?
Allergies (IgE reactions)
Bacterial overgrowth (SIBO)
Leaky gut
GI bleeding
Fermented alcohol like wine, champagne, and beer
Diamine Oxidase (DAO) deficiency
Histamine-rich foods
In addition to the histamine produced inside your body, there are also a variety of foods that naturally contain histamine, cause the release of histamine, or block the enzyme that breaks down histamine, diamine oxidase.
Histamine-Rich Foods:
Fermented alcoholic beverages, especially wine, champagne and beer
Fermented foods: sauerkraut, vinegar, soy sauce, kefir, yogurt, kombucha, etc
Vinegar-containing foods: pickles, mayonnaise, olives
Cured meats: bacon, salami, pepperoni, luncheon meats and hot dogs
Soured foods: sour cream, sour milk, buttermilk, soured bread, etc
Dried fruit: apricots, prunes, dates, figs, raisins
Most citrus fruits
Aged cheese including goat cheese
Nuts: walnuts, cashews, and peanuts
Vegetables: avocados, eggplant, spinach, and tomatoes
Smoked fish and certain species of fish: mackerel, mahi-mahi, tuna, anchovies, sardines
Histamine-Releasing Foods:
Alcohol
Bananas
Chocolate
Cow’s Milk
Nuts
Papaya
Pineapple
Shellfish
Strawberries
Tomatoes
Wheat Germ
Many artificial preservatives and dyes
DAO-Blocking Foods:
Alcohol
Energy drinks
Black tea
Mate tea
Green tea
Whew! That was a long list. You might be wondering now what on earth you CAN eat, so I've made a list of low histamine foods as well. Remember that freshness is key when you have histamine intolerance!
Here's a list of low-histamine foods:
freshly cooked meat, poultry (frozen or fresh)
freshly caught fish
eggs
gluten-free grains: rice, quinoa
pure peanut butter
fresh fruits: mango, pear, watermelon, apple, kiwi, cantaloupe, grapes
fresh vegetables (except tomatoes, spinach, avocado, and eggplant)
dairy substitutes: coconut milk, rice milk, hemp milk, almond milk
cooking oils: olive oil, coconut oil
leafy herbs
herbal teas
So whilst it is important that we consult a professional if we have any concerns please start filling your health ‘tool box’ with proactive ways you can enable your immune system to be efficient during these very challenging times.
Next week I will talk about complimentary ways to help boost your immune system. In the meantime keep safe and well and know that I am only an email or phone call away. Please note if your enquiry is urgent please phone as its a particularly busy time and I will endeavour to answer all phone calls by the end of the day.
You can book a remote appointment via online: www.suziereyes-nichol.co.uk
Or by phoning 01722580029 or emailing me: suzienicholrshom@mac.com
As ever
Suzie