Hey Migraine Mentees 👋 

Today’s newsletter takes 6 minutes and 43 seconds to read, but if you’ve only got 60 seconds, here’s what you need to know:

• Histamine isn’t just about allergies—it could be a major migraine trigger hiding in plain sight...

• Some foods (like wine, cheese, and fermented foods) are loaded with histamine—and for some, they’re fueling chronic symptoms...

• Your body needs an enzyme called DAO to break down histamine—but genetics, gut health, and medications can interfere...

• Mast Cell Activation Syndrome (MCAS) may also be part of the picture, especially if you're super sensitive to foods, smells, or stress...

• Diet, nutrition, sleep, and exercise play a significant role in managing histamine and MCAS symptoms.

You’ll walk away today understanding how histamine works, how it might be affecting you, and what to do if it’s part of your migraine story.

Let’s ride!

🧠 The Migraine Mentors

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In This Week’s Edition…

• 🥡 Weekly Take-Out

  • Meme of The Week - ❄️ Winter Is Coming…

• 📸 Weekly TikToks

  • Food For Migraine

  • Gut Inflammation Remedies for Migraine

• 🔈️ The Migraine Mentors Minicast - Podcast Series

  • The Story Behind Histamine and Migraine

• 📜 This Week’s Top Article

  • What No One Tells You About Histamine And Migraine

• 🍴 Migraine-Friendly Recipe of the Week

  • Herbed Vegetable Soup

🥡 WEEKLY TAKE-OUT

Meme of The Week

🥡 WEEKLY TIKTOKS

Food For Migraine

@headache_whisperer

#migraine #migrainerelief #migrainerelieftok #headacherelief #greenscreen #ConSantanderConecto

Gut Inflammation Remedies for Migraine

@drerikreis

#creatorsearchinsights #MigraineRelief #migraines #MigraineResearch #migraineawareness #migraine #chronicillness #vestibularmigraines #mig... See more

🗞️ MIGRAINE MINICAST

The Story Behind Histamine and Migraine

🧠 Could histamine be the missing link in your migraine story?

If certain foods, smells, or stressors seem to trigger your migraine attacks—but you can’t quite figure out why—there may be more going on beneath the surface than you realize.

🎧️ In this week’s episode, we dive into the connection between histamine, Mast Cell Activation Syndrome (MCAS), and chronic migraines—a topic that’s not often discussed, but could change how you manage your symptoms.

We break down what histamine is, why your body might struggle to clear it, and how things like DAO enzyme deficiency, gut health, and even common medications can increase histamine levels and trigger attacks.

You’ll also hear actionable tips for identifying histamine sensitivity, exploring low-histamine diets, and working with your body—not against it—to find lasting relief.

If you feel like you’ve tried everything and still haven’t cracked the code on your migraines, this episode is a must-listen…

👇️ Click the link below to check it out! 👇️ 

📜 TOP ARTICLE

What No One Tells You About Histamine and Migraine…

If you’ve tried everything to manage your migraine symptoms—avoiding triggers, adjusting your diet, taking medications—but are still struggling, you’re not alone…

There may be a hidden metabolic factor you haven’t heard much about: histamine.

🔬 What Is Histamine?

Histamine is a natural chemical your body makes to help with digestion, immune response, and communication between cells.

It’s also involved in widening blood vessels (vasodilation) which can play a big role in migraine and migraine attacks.

You also get histamine from the foods you eat…

Aged cheese, wine, fermented foods, smoked meats, and even day-old leftovers are all high in histamine.

Sound familiar?!

For most people, this isn’t a problem. But if your body can’t break histamine down properly, it builds up inside the body—and that’s when trouble starts.

💭 Why Does Histamine Trigger Migraine Attacks?

In the brain, excess histamine can cause inflammation and dilate blood vessels, both of which are tied to migraine attacks.

If your body struggles to clear histamine efficiently, you may experience frequent or worsening migraines—often alongside other vague symptoms like fatigue, sinus pressure, digestive issues, or even skin flushing.

One reason this happens is due to low levels of an enzyme called DAO (diamine oxidase), which breaks down histamine in the gut and digestive tract.

DAO levels can be affected by gut health, genetics, or even medications like NSAIDs, antidepressants, or blood pressure drugs—which many migraine sufferers take regularly.

And that’s just the start of it…

❓️ What Is Mast Cell Activation Syndrome?

A more complex contributor to histamine overload is a condition called Mast Cell Activation Syndrome (MCAS).

In MCAS, your body’s mast cells—which normally release histamine as part of the immune response—become overactive and release too much, too often…

This can lead to a wide range of symptoms, including:

• Headaches or migraine attacks

• Brain fog

• Flushing or hives

• Digestive issues

• Sensitivity to smells or chemicals

• Anxiety or dizziness

If you feel like you’re reacting to everything—even healthy foods, fragrances, or stress—it may not just be “in your head.”

MCAS could be playing a role, and it’s increasingly recognized in people with chronic migraine, allergies, or autoimmune conditions.

💢 So, What Can You Do?

Here are a few ways to get started on finding answers:

1. Track Your Triggers
   Keep a food and symptom journal for a few weeks. Look for patterns—especially after eating high-histamine foods or during allergy season.

2. Try a Low-Histamine Diet
   This doesn’t have to be long-term, but a short trial may help lower histamine levels and reduce symptoms. Many people notice improvements within 1–2 weeks.

3. Support Gut Health
   Since the gut plays a major role in histamine breakdown, eating whole foods, reducing stress, and avoiding unnecessary medications can make a big difference.

4. Work with a Specialist
   If you suspect MCAS or histamine intolerance, talk with a provider who understands these conditions. Testing DAO levels, reviewing your medications, or considering DAO supplements may help.

Histamine and mast cell activity aren’t talked about enough in the migraine world—but they can be powerful contributors to chronic symptoms.

The more you understand what’s happening in your body, the more control you can take in managing your migraines—for good.

And now that you know more about histamine and MCAS, you’ve got the tools to start taking action towards owning your health!

🍴MIGRAINE-FRIENDLY RECIPE

Herbed Vegetable Soup

🥣 Ingredients

• 4 cups vegetable broth (preferably homemade and low-sodium)

• 2 carrots, diced

• 1 zucchini, diced

• 1 cup green beans, trimmed and cut into 1-inch pieces

• 1 cup celery, diced (optional; omit if sensitive)

• 2 cloves garlic, minced (omit if sensitive)

• 1 tablespoon fresh parsley, chopped

• 1 tablespoon fresh thyme (or any other fresh herb of your choice, such as dill or basil)

• Salt and pepper, to taste (use salt only as needed)

• 2 tablespoons olive oil (optional, for sautéing)

📖 Instructions

1. Sauté Aromatics

   • If using garlic and celery, heat olive oil in a large pot over medium heat. Add diced celery and sauté for 2-3 minutes. Add minced garlic and sauté for another minute until fragrant (skip this step for a lower histamine option).

2. Add Broth and Vegetables

   • Pour in the vegetable broth. Add diced carrots, zucchini, and green beans. Bring to a boil.

3. Simmer

   • Reduce heat and let the soup simmer for about 15-20 minutes, or until the vegetables are tender.

4. Add Fresh Herbs

   • Stir in the fresh parsley and thyme. Allow to simmer for an additional 5 minutes.

5. Season

   • Taste and add salt and pepper to your preference. Serve warm.

💪 Why This Soup is Migraine and Histamine Friendly

1. Fresh Ingredients

   • The soup is made primarily from fresh vegetables and herbs. Fresh produce is generally lower in histamine compared to aged, fermented, or processed foods.

2. Low-Histamine Vegetables

   • Carrots, zucchini, and green beans are typically well-tolerated by individuals with histamine intolerance and are also generally safe for those prone to migraines

3. Homemade Broth

   • Using homemade vegetable broth (without preservatives) is a key factor. Commercial broths can contain additives and preservatives that may trigger migraines or cause histamine reactions. Making your own ensures control over the ingredients.

4. Fresh Herbs

   • Fresh herbs like parsley and thyme add flavor and nutrients without the risk of high histamine levels that can come from dried herbs and spices. They also have anti-inflammatory properties, which can be beneficial for migraine sufferers.

5. Adjustable Ingredients

   • The soup can be easily modified to exclude any ingredients that might be personal triggers, making it customizable for individual sensitivities.

6. Low Glycemic

   • The fiber-rich ingredients in the soup help regulate digestion and slow the absorption of sugars into the bloodstream, which helps prevent spikes in blood sugar. Foods high in fiber tend to have a lower glycemic index because they require more time for the body to break down and absorb.