In addressing chronic illness, I have often asked myself, “what does my body need for healing now?”  While drinking water, taking a bath, and eating more veggies may seem like obvious self-care measures when you are feeling sick (although not just any bath or any veggies) these considerations have not always been at the forefront of my mind.

I have found that there is a certain emotional numbness that seems to go hand in hand with histamine related inflammation. This emotional block can make it difficult, and sometimes seemingly impossible, to tune into and access your body’s needs.

Listening to what my body needed became much more accessible once I began consistently lowering overall inflammation by doing what I knew to be proven measures of doing so.

If you are experiencing a histamine flare up or are struggling with persistent inflammation, try these simple but powerful suggestions (they can all be done for under $10 each).




I can personally attest to the benefits of hydration when experiencing a histamine flare up and in general to avoid one. In fact, studies show that cellular dehydration is linked to increased mast cell degranulation (R). Another study shows that chronic dehydration can cause a rise in histamine production that can mimic seasonal allergies (R).

In his book, Your Body’s Many Cries for Water, Dr F. Batmanghelidj details the detrimental health effects of dehydration and how it is linked to many chronic pain and inflammatory disease states.

First thing in the morning is a great time to start hydrating. I start the day with a big glass of warm water (16 oz) as part of a morning routine. I make a point to drink water consistently throughout the day, preferably between meals. Drinking adequate water and still feeling dehydrated can implicate certain underlying issues. But in many cases this is greatly improved by adding a pinch of sea salt to your water. The minerals in the salt aid in fluid balance and absorption.




Taking a bath in Epsom salts can work wonders when having a histamine flare up. Magnesium sulfate (Epsom salt) has been shown to decrease histamine release from mast cells (R). Magnesium is also a wonderful mineral for relaxing cramped or spasming muscles and is absorbable transdermally (R). You need to stay in the bath for at about 25 – 30 minutes to get the benefit.

I find that if I take an Epsom salt bath before bed I sleep better. If you want to filter your bath water, I recommend using this filter.

For those who are sulfur intolerant, try a mineral salts bath instead. While it may not be as effective as Epsom salt, it can still soothe cramped muscles and provide many healing benefits.

Foot baths will also work just as well since not everyone has a bathtub and it is always a good idea to conserve water. If you love soaking in a full body bath, consider alternating with foot baths.





Plants contain incredibly powerful anti-inflammatory and antihistamine compounds, like vitamin C, flavonoids, and omega-3 fatty acids. It is essential to load up on a variety of beneficial plant foods to ease a histamine flare up.

Quercitin, a potent antihistamine flavonoid. It is found in many fruits and vegetables. The highest concentrations can be obtained in foods like apples, leafy greens, onions, and berries (R). Foods like butternut squash and swiss chard are very high in the anti-histamine compound Vitamin C. Leafy greens are high in anti-inflammatory omega-3 fatty acids (R).

Blended soups and smoothies work wonders when experiencing a histamine flare up. Blending your vegetables and fruits makes consuming a larger volume of nutrients easy on digestion and more assimilable.

Additionally, anyone who experiences TMJ or headaches, knows what a daunting task it can be to eat a big plate of veggies in one sitting. Blended soups and smoothies reduce the burden of chewing but allow you to get a large helping of the anti-inflammatory phytonutrients found in plant foods.

Find my favorite blended soup and smoothie recipes in my cookbook, Food My Body Loves: Healing Recipes for Histamine Intolerance.


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