Histamine, the Menopause… and Why Your Body Suddenly Reacts to Everything

Recently I had one of those “well that’s new” moments with my body.

I was on a first aid course practicing CPR when we used a plastic protective sheet during the rescue breathing practice. Within minutes I noticed my skin reacting - redness, irritation, and a strange sensitivity to the face protector that I had been given to use. I also noticed a strange red mark under my lip that someone initially thought was food. After trying to wipe it away, I realised it was actually part of the reaction.

It seemed completely random as I had never had this reaction before and the first aid instructor had never seen this before either.

Later that same week, a friend messaged me to say she’d had a dramatic reaction after getting her hair coloured which she has been doing for years! She believes it was the PPD in the hair dye. Her face and eyes had become swollen and itchy almost overnight.

Coincidence? Not entirely.

What many women don’t realise is that increased histamine sensitivity can become more common during the menopause transition. Suddenly things you’ve tolerated your entire life - foods, products, environmental triggers - can start provoking reactions.

It can feel confusing, frustrating and a bit alarming when your body suddenly behaves differently.

Let’s unpack why this happens and what you can do to support your body through it.

First, What Is Histamine?

Histamine is a natural chemical made by your immune system. It plays a role in:

• immune defence

• digestion

• hormone regulation

• communication between cells

When your body perceives a potential threat (an allergen, irritant, or injury), histamine is released to trigger inflammation and immune responses.

That’s when you may experience symptoms like:

• itching

• redness

• swelling

• headaches

• flushing

• hives

• digestive discomfort

• sinus congestion

In normal circumstances, the body also produces enzymes - particularly DAO (diamine oxidase) - which break histamine down.

But during menopause, the balance can shift.

Why Histamine Can Increase During Menopause

Hormones and histamine are closely linked - particularly oestrogen.

Oestrogen actually stimulates the release of histamine from immune cells. These immune cells, known as mast cells, store histamine and release it when the body perceives a trigger. At the same time, histamine can stimulate the production of oestrogen, creating a bit of a feedback loop between the two.

During perimenopause and menopause:

• Oestrogen levels fluctuate unpredictably

• Histamine breakdown can become less efficient

• The nervous system becomes more reactive

This means the body may become more sensitive to triggers that previously caused no issues.

Common triggers women suddenly notice include:

• certain foods

• alcohol

• skincare products

• hair dyes (such as PPD)

• fragrances

• plastics or synthetic materials

• temperature changes

• stress

So, while my reaction to the plastic sheet during CPR practice felt strange at the time, it’s actually something I’ve since learned isn’t uncommon during this stage of life. Another unexpected joy of the menopause transition!

Signs Histamine May Be Playing a Role

Not everyone experiences histamine sensitivity, but symptoms can include:

• skin flushing or rashes

• itching without an obvious cause

• sinus congestion

• headaches or migraines

• digestive upset

• hives

• increased reactions to chemicals or products

• feeling worse after certain foods (wine, aged cheese, fermented foods)

If you suddenly feel like your body has become “more reactive” in midlife, histamine could be part of the picture.

How to Support Your Body

The goal isn’t to eliminate histamine completely - it’s an important chemical in the body - but to help your system regulate it more effectively.

Here are some supportive strategies.

1. Support Gut Health

Around 70–80% of the body’s immune cells are located in the gut, which is why gut health plays such an important role in how the body processes histamine. Focus on:

• fibre-rich foods

• diverse plant foods

• adequate hydration

• supporting beneficial gut bacteria

Some gut bacteria help break histamine down, while others can produce it, so balance is key.

2. Be Aware of High-Histamine Foods

For some women, reducing high-histamine foods temporarily can calm symptoms while the body stabilises.

Common high-histamine foods include:

• aged cheeses

• cured meats

• alcohol (especially wine)

• fermented foods

• smoked fish

• leftovers kept too long

• vinegar-heavy foods

This doesn’t mean eliminating them forever, but it can be helpful to notice patterns.

3. Support DAO Production

The enzyme DAO helps break histamine down.

Nutrients that support DAO activity include:

• vitamin B6

• vitamin C

• copper

• magnesium

A varied, nutrient-dense diet usually supports this well.

4. Reduce Overall Inflammation

The more inflamed the body is, the more reactive the immune system becomes.

Helpful habits include:

• prioritising sleep

• managing stress

• regular movement

• anti-inflammatory foods (berries, leafy greens, olive oil, omega-3 fats)

5. Be Mindful of New Products

During menopause, skin and immune responses can become more sensitive.

It can help to:

• patch test new skincare or hair products

• check ingredients in hair dyes (PPD reactions are increasingly reported)

• choose gentler or more natural formulations where possible

The Bigger Picture

One of the biggest challenges of menopause is that symptoms don’t always look like what we expect.

We hear about hot flushes and sleep changes, but rarely about things like:

• skin reactions

• sudden sensitivities

• histamine responses

• changes in immune reactivity

Yet these can absolutely be part of the hormonal transition.

The good news is that supporting the body with nutrition, lifestyle and awareness can make a significant difference.

And sometimes the first step is simply recognising that when your body suddenly reacts differently, it isn’t random and it certainly isn’t “just you.”

Menopause is a powerful transition, and understanding what’s happening inside your body allows you to navigate it with much more confidence and self-compassion.

If you’ve noticed your body becoming more reactive during midlife, you’re not imagining it - and there are ways to support it.

As always, personalised nutrition and lifestyle strategies can make a huge difference in helping your body regain balance.

If you’d like support navigating menopause symptoms or histamine sensitivity, you’re very welcome to book a free 15-minute discovery call to see how I can help.