Christmas seasons are tough on those with chronic inflammatory conditions. Hives, rashes, chronic stuffy or runny noses, sinus infections, sore joints…these are all aggravated by foods that create inflammation. But what does that actually mean?
Histamine, the chemical released in allergic reactions from cells called mast cells, can be triggered by a number of things in our environment, including through foods.
Here is a small list of histamine-rich foods that are the most commonly consumed. When a body sees them, a series of chemical reactions begin that trigger allergic-like responses (if they are not in fact allergies):
- Alcohol (but red wine especially)
- Citrus Fruit (oranges (ahem, clementines), lemon, grapefruit)
- Banana, Kiwi, Pineapple
- Nuts and Nut butters
- Processed and cured meats (salami, ham)
- Dairy (*cheese*)
- Soy and soy products
So, it is reasonable to assume if you are a person who suffers from any of the following:
…as a few examples of chronic inflammatory conditions…that you might want to be extra careful during the holidays to not load up on clementines, red wine and olives as your preferred holiday snacks.
It’s all about balance.
Rotate high histamine with low histamine foods.
Enjoy your holiday. Just remember, eating the histamine foods in moderation should be okay. Here are a few examples of low histamine foods:
Organic free-range chicken
Download this free PDF for a quick go-to guide of the common high and low histamine foods.
Consider anti-inflammatories if you are prone to inflammation.…
My personal favourites:
Vitamin C (2000−3000 mg)
Omega-3 fish oils (2000 mg 3:1 EPA:DHA ratio)
Vitamin D (4000−5000 IU)
Stress moderation is key.
The more stress hormone that is present in the face of an allergic reaction, the more that reaction can really get going. So it stands to reason, reducing your stress can be a huge asset for a more inflammation-prone system! Read an earlier blog post I have for stress-busting ideas for the holidays.
Moderation, moderation, moderation.
No all-or-nothing. Enjoy the foods you like and mix the ones that are enjoyable that are also less inflammation-producing, and you’ll be able to have a holiday that you can be proud of.