Histamine & Menopause: The Hidden Link Behind Hayfever, Hot Flushes & More
Sneezing your way through spring? Or noticing migraines, itchy skin, or flushing feels worse since hitting your 40s or 50s?
You’re not imagining it.
For many women, perimenopause and menopause bring a new or stronger sensitivity to histamine - the same chemical that causes allergy symptoms.
But histamine doesn’t just drive hayfever. It can also worsen hot flushes, night sweats, headaches, digestive upset, and even mood swings. Let’s explore why this happens, and what you can do about it.
What is Histamine?
Histamine is a natural chemical messenger in the body. It has important jobs, such as:
Helping your immune system respond to allergens (pollen, dust, animal dander).
Regulating stomach acid for digestion.
Acting as a neurotransmitter in the brain.
Playing a role in ovulation and reproductive health.
Too much histamine, however, can cause problems. That’s when you feel the familiar symptoms of allergies (sneezing, itchy eyes, congestion, rashes) and even symptoms that overlap with menopause.
How Oestrogen & Histamine Are Connected
Oestrogen and histamine are closely linked, which is why hormone changes in midlife can make histamine symptoms feel worse.
Oestrogen can increase histamine. When oestrogen is higher (such as during perimenopause surges or just before menstruation) it stimulates mast cells to release more histamine.
Histamine can increase oestrogen. Histamine also signals the ovaries to release more oestrogen. This creates a feedback loop: more oestrogen → more histamine → even more oestrogen, which can intensify symptoms.
The role of DAO. DAO (diamine oxidase) is the main enzyme that breaks down histamine. Oestrogen fluctuations can lower DAO activity, leaving more histamine circulating in the body.
In perimenopause, when oestrogen swings up and down unpredictably, this cycle can easily spiral out of balance, allowing histamine to build up and trigger symptoms.
Histamine & Menopause Symptoms
When histamine builds up, it doesn’t just cause classic allergy reactions, it can also worsen or mimic many of the symptoms women experience in perimenopause and menopause.
Hayfever & Allergies – sneezing, congestion, itchy eyes.
Hot Flushes & Night Sweats – histamine can trigger blood vessel dilation, intensifying flushes.
Migraines & Headaches – histamine increases blood flow and nerve sensitivity, a common trigger for migraine attacks.
Mood & Energy Changes – high histamine can cause irritability, anxiety, fatigue, brain fog, and insomnia which is often mistaken for “just hormones”.
Breast Tenderness – histamine and mast cells are directly involved in breast pain and fibrocystic changes, which often feel worse around hormone fluctuations.
Sleep Issues – histamine acts as a stimulating neurotransmitter, making it harder to relax and fall asleep.
Heavy or Painful Periods – histamine promotes uterine contractions, which can worsen cramps before menstruation ends.
Digestive Upset – bloating, nausea, diarrhoea, or general gut sensitivity.
Skin Reactions – itching, rashes, hives, or flare-ups of existing skin conditions.
Signs Histamine Could Be Affecting Mood & Pain
Beyond allergies, histamine has powerful effects on the nervous system and hormones. When levels climb too high, it can disrupt mood, trigger headaches, and heighten pain sensitivity.
Here are some signs histamine may be involved:
Anxiety or mood changes around ovulation – when histamine (and oestrogen) naturally peak, some women notice a surge in anxious thoughts, restlessness, or low mood.
Headaches or migraines relieved by antihistamines – if migraines improve after taking antihistamines, histamine could be part of the trigger.
Breast pain or fibrocystic breasts – histamine and mast cells are directly involved in breast pain and tissue sensitivity.
Period pain – histamine promotes uterine contractions, which can make cramps more intense.
That’s why high histamine can feel like turning up the volume on anxiety, breast tenderness, and menstrual pain during perimenopause.
Why Some Women Notice Histamine More in Menopause (and Others in Perimenopause)
Not every woman experiences histamine issues at the same stage of midlife. Here’s why:
In Perimenopause
Oestrogen fluctuates from high to low and when it surges, it drives histamine release, and histamine, in turn, stimulates more oestrogen, creating a loop that can intensify symptoms (as explained earlier).
Women who experience stronger oestrogen surges are more likely to notice histamine-related symptoms in their 40’s.
In Menopause
Oestrogen stays low, but progesterone (which normally calms histamine release from mast cells) is also gone.
With less “braking power,” histamine release becomes harder to control.
DAO enzyme activity may be lower, reducing histamine clearance (hence it bulds up).
Age-related gut and liver changes can also make histamine harder to break down.
The result: Some women get histamine flares in perimenopause, others don’t feel them until after menopause, and a some are affected in both stages.
Foods & Lifestyle Triggers That Raise Histamine
Histamine comes from more than pollen. Some foods are naturally high in histamine, or they can trigger it’s release:
Aged cheese
Red wine & alcohol
Cured meats (salami, bacon, ham)
Fermented foods (sauerkraut, kombucha, soy sauce)
Vinegar, pickles
Tomatoes, spinach, eggplant
Leftovers (histamine builds as food sits)
Stress, poor sleep, and gut imbalances can also increase histamine sensitivity.
How to Calm Histamine in Menopause
You don’t need to avoid histamine completely, but supporting your body to better regulate it can make a huge difference. Here’s how:
Nutrition Strategies
Focus on fresh foods. Reduce reliance on leftovers and aged/fermented items.
Balance your plate. Include protein, healthy fats, and fibre to stabilise blood sugar (which also stabilises histamine response).
Try low-histamine swaps. Fresh meats/fish, leafy greens (except spinach), blueberries, apples, pears.
Choose easy-to-digest wholegrains. Options like rice, quinoa, or oats can be gentler on the gut for women who notice digestive sensitivity.
Support DAO enzyme. Vitamin C, vitamin B6, and copper are co-factors for DAO activity.
Lifestyle Support
Prioritise sleep. Rest lowers histamine load and improves hormone balance.
Stress management. Stress hormones make histamine reactions worse. Breathwork, gentle yoga, or mindfulness can help.
Gut health. A balanced microbiome supports histamine breakdown. Probiotics need to be chosen carefully, some strains produce histamine, others help reduce it.
Final Thoughts
Histamine isn’t just about hayfever. In perimenopause and menopause, it can amplify heavy periods, breast pain, hot flushes, migraines, skin issues, and sleeping difficulties.
By understanding the histamine-hormone connection, you can take steps with food, lifestyle, and tailored support to calm symptoms and feel more in control.
Looking for support to feel better through menopause?
I offer personalised programs and one-on-one guidance, including the Metabolic Reset & Renew Program, to help you sleep better, reduce symptoms, support sustainable weight loss, and feel like yourself again using food and lifestyle strategies tailored just to you.
You can also join me in my Menopause Mastery Program, a supportive and educational 8-week journey created for women who want clear guidance and practical tools to navigate perimenopause and menopause with more confidence and ease.
Book your free 20 minute clarity call and let’s discuss which program is most suitable for you.
Judy
