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Perimenopause and the Histamine Connection

Why Your Allergies, Headaches and Bloating Might Spike, and What to Do

Photo by Andy K. on Unsplash
Photo by Andy K. on Unsplash

You might notice your usual hay fever flare becomes a week of constant sneezing. Or that a mild headache turns into a thumping migraine at the same time your hormones shift. You may even get sudden bouts of itchy skin or tummy troubles you never experienced before.


Welcome to the often-overlooked world of histamine in perimenopause. When estrogen and progesterone levels wobble, histamine can rise sharply, amplifying symptoms you may not have linked to your cycle. Let’s explore why this happens, how it shows up and gentle (and medical) ways to calm the reaction.


1. What Is Histamine?

Histamine is a naturally occurring molecule that helps your body

• Fight off allergens such as pollen or pet dander

• Regulate stomach acid for digestion

• Communicate between nerves and blood vessels


When too much histamine is released, or when your body cannot break it down, you may experience

• Headaches or migraines

• Skin itching, hives or flushing

• Nasal congestion, sneezing or itchy eyes

• Digestive upset such as bloating, cramps or diarrhoea


2. Why Perimenopause Affects Histamine

Estrogen can increase histamine production and make mast cells (the “alarm bells” that release histamine) more sensitive. Progesterone supports the enzyme DAO (diamine oxidase), which breaks down histamine. As progesterone falls in perimenopause, DAO levels can drop too, meaning histamine lingers in your system. The result is flare-ups of allergies, migraines, digestive woes, mood swings and even sleep problems at a time your hormones are in flux.


3. Spotting Your Histamine-Driven Symptoms

Do any of these occur around the same time as your hormonal shifts?

• headaches or migraines that come on unexpectedly

• Itchy skin or unexplained hives after eating

• nasal or sinus congestion even outside allergy season

• bloating, cramps or loose stools without other causes

• heart palpitations, anxiety or insomnia in the evening


4. Natural Ways to Calm Histamine

  1. Low-histamine diet

    • avoid aged cheeses, cured meats, fermented foods, alcohol and leftover proteins

    • focus on fresh meats, vegetables, gluten-free grains and fresh herbs

  2. Support DAO production

    • Include zinc-rich foods such as pumpkin seeds and oysters

    • Consider a DAO supplement (always check with your doctor first)

  3. Balance your gut

    • A healthy microbiome helps break down histamine – try a gentle probiotic and plenty of prebiotic fibre

  4. Reduce stress and optimise sleep

    • Stress fuels inflammation, so prioritise breathwork, yoga or nature walks

    • Establish a calming bedtime routine and consider magnesium or GABA supplements if sleep is elusive


5. When to Talk to Your Doctor and the Role of HRT

Both Dr Louise Newson and Dr Mary Claire Haver emphasise personalised care. A full hormone panel plus mast cell activity tests can confirm if histamine intolerance is a factor. Modern HRT can rebalance estrogen and progesterone, often reducing allergy flares, migraines and mood dips.


To find the right prescriber, look for a menopause-trained GP or one listed by the Australian Menopause Society. Keep advocating until you find someone who takes your symptoms seriously.


6. Next Steps with Knew You Society

  1. Note any allergy or migraine flare-ups in your diary alongside life events and stress levels

  2. Join our community and ask, “Has anyone else noticed more headaches around perimenopause?”

  3. Take this guide to your next GP appointment to help steer the conversation


You deserve clear answers and relief, not confusion or “just deal with it”. Histamine may seem like an invisible foe, but with awareness, diet tweaks and the right hormonal support, you can reclaim comfort and confidence one symptom at a time.


Want to know more? Feel free to explore these for deeper insights, practical tips and the latest evidence!


Expert & Clinical Resources

Research Articles

Nutrition & Lifestyle

Podcasts & Webinars

 
 
 

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