EP.237/ Lowering Histamine Levels with Nettle Tea
Okay so this is week four of our Ease Endo Tea Challenge. Remember, if you’d like to receive a copy of each week’s challenge with all the references, research, doses and info, sign up to the challenge via email. I’ve linked to the sign-up page in my show notes. You can also hop over to Instagram and comment, ask questions or share pics of your challenge so far.
This week, we're lowering histamine levels, and as a result, pain and inflammation!
The Symptom
Did you know that histamine is involved in growth and inflammation of endometriosis? Mast cells, the immune cells which release histamines, have been found in high levels within and around endometriosis lesions - and the research shows that the higher the number, the more intense the pain.
The involvement of mast cells and histamines is so integral to the growth and symptoms of endometriosis, that researchers are now calling for mast cell focused immune treatments for endo.
Additionally, histamines are involved in both menstruation and ovulation. Their inflammatory nature helps with the shedding of the uterine lining, but too high levels during our period or ovulation could mean excessive pain.
In my experience as an endo health coach, many of my clients respond well to supplements, tools and lifestyle changes that lower histamines or stabilise mast cells. Now, luckily, this doesn't mean adopting a low histamine diet! In fact, I generally see that as a last resort, because it can feel fairly restrictive, and because often it's only required in clients who genuinely have very strong reactions to histamines.
For many of us with endo, just lowering histamine levels with tools that calm down the mast cells, is enough to see a difference in our endo symptoms.
Here are some other facts about endo and histamines:
61% of people with endo have been found to have allergies.
People with endometriosis are significantly more like to have a family history of allergies.
People with endo have been found to be four times more likely to have allergies.
So, chances are, you have allergies! And as histamines are released in response to a potential allergen/threat, by calming down mast cells, we can in turn calm down our allergies and our endo pain!
So this week, we're drinking nettle tea.
The Tea
Here's how nettle tea can help ease your endo symptoms and allergies:
Multiple studies have found stinging nettles to be effective antihistamines, some studies show freeze-dried nettles to be more effective than pharmaceutical allergy drugs!
Lab research has found several ways that nettles can lower histamine reactions; nettle extract can block histamine receptors, inhibit mast cells from releasing histamines and even block the formation of inflammatory cells such as prostaglandins (which also contribute to endo growth and pain)!
Nettles are also naturally high in iron, making this tea a helpful aid during menstruation, when we lose a lot of iron in our menstrual blood and can often feel fatigued.
The caveat is the research is on freeze-dried nettles, not tea - but tea can still be helpful for many people! Again, we're just easing into symptom management at this stage, so if you find nettle tea helped but only somewhat, consider nettle supplements...
How to Drink
Dose wise, you can use teabags or loose leaf tea - and you can even use fresh leaves.
If you're using teabags, follow the label as instructed - brewing for longer if needed. And just a quick reminder for the tea bags - try to pick tea bags that aren't made with glues and plastics (most are, but this brand in the UK doesn't use these).
If you'd like a stronger brew, especially if you're low in iron or struggling with inflammation and allergies, you can use loose leaf tea. Dr. Aviva Romm suggests using a handful in a teapot of boiling water (enough to serve 4 cups) and to brew for a couple of hours. You can then reheat and drink as many cups as desired. Alternatively, she also suggests 3-4 tablespoons in 4 cups of boiling water, left for 30 minutes, for those who prefer a more neutral taste. Of course, if there's no way you're going to drink 4 cups, you could just make enough for one.
If you'd like to try using fresh leaves, firstly - handle with care and wear gloves, because the leaves sting the skin (they are sting-free once cooked/boiled)! Secondly, make sure you wash your leaves well. Healthline has a helpful article on how to make fresh nettle tea here.
Ideally, we'll now be drinking ginger, dandelion root, peppermint tea and nettle tea daily. You could try having one on waking, one mid-morning, one mid-afternoon and one early evening (not too late, as we don't want you waking in the night with a full bladder)!
The ginger and peppermint would be great ones to have after meals, whilst the other two can really fit in anywhere.
If you want to make it a little easier, you could combine the peppermint, nettle and even the dandelion into one single tea, as the peppermint compliments the grassy flavours of the other two, and even masks them if you're not a fan of the taste! That way, you'll just be drinking two teas a day - the combination tea and then the ginger. Or of course, you can just alternate between teas across the week if that’s easier for you.
Moving forward, drinking nettle tea at the onset of and during your period is a great way to lower histamines and inflammation and to decrease pain during this time, whilst keeping your iron levels topped up.
Must-read Precautions
Now just a reminder, having the odd herbal tea doesn't need a doctor's approval, but for this challenge, we're using strong teas daily.
This is a free challenge where I cannot tailor general info to each individual, so it's important you take responsibility for your own health and ensure that nettle tea is right and safe for you. Please consult your doctor/health professional before beginning the challenge.
Nettle tea is very safe, but may not be safe for pregnancy, so please consult your doctor. Additionally, it can interact with medications, so consult your doctor first if you're on any type of medications.
What's next?
So this is theoretically the last week of our challenge! But stay tuned, because next Monday I am going to share with you a tea protocol for where and when to drink these teas in your menstrual cycle... and I'll be sharing an extra hot drink to add for those moments when you need a pick me up and a hug in a mug. You're going to love this one! I'll also explain how to use tea going forward, after this challenge.
So that’s it! That’s this week’s tea. Feel free to jazz it up and turn it into something special if you’d like to – just avoid adding sugar, because sugar raises inflammation, so will be cancelling out what we’re doing! If you want to sweeten it, try monk fruit, allulose or stevia.
Okay, so get cosy, start sipping and I’ll see you next week for our wrap up episode!
References:
https://pubmed.ncbi.nlm.nih.gov/19140159/
https://avivaromm.com/remedies-seasonal-allergies/
https://pubmed.ncbi.nlm.nih.gov/2192379/
https://pubmed.ncbi.nlm.nih.gov/2192379/
https://www.emjreviews.com/reproductive-health/article/targeting-mast-cells-as-a-viable-therapeutic-option-in-endometriosis/
https://pubmed.ncbi.nlm.nih.gov/22332753/
https://www.frontiersin.org/articles/10.3389/fphys.2019.01543/full
https://pubmed.ncbi.nlm.nih.gov/27841046/
This episode is also sponsored by Semaine. Semaine is a plant-based supplement for reducing period pain and inflammation, that you take for 7 days of your cycle, during your period. Semaine is made up of 9 super-powered plant extracts and minerals that are all vegan and sourced for maximum quality and bioavailability and selected based on the latest clinical research. If you want to try Semaine, they are currently offering 15% off your first order and they deliver worldwide! Head to: www.semainehealth.com
This episode is sponsored by BeYou Cramp Relief Patches. Soothe period cramps the natural way with these 100% natural and discreet menthol and eucalyptus oil stick on patches. Click here to find out more and to shop: https://beyouonline.co.uk/pages/how-it-works
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My cookbook This EndoLife, It Starts with Breakfast is out now! Get 28 anti-inflammatory, hormone friendly recipes for living and thriving with endometriosis. Order your copy here.
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