The Histamine Handbook

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IF YOU'RE LIVING WITH M.E, PoTS, MCAS, HISTAMINE OVERLOAD, LONG COVID OR FIBROMYALGIA, YOU'VE PROBABLY SPENT HOURS SEARCHING FOR ANSWERS I WROTE THIS HANDBOOK TO BRING TOGETHER EVE RYTHING I'VE LEARNT BOTH PROFESSIONALLY AND PERSONALLY IN ONE PLACE. MY AIM IS TO SHARE KNOWLEDGE AND EMPOWER YOU SO YOU CAN STOP GUESSING AND START MAKING INFORMED DECISIONS ABOUT YOUR HEALTH. A START WITH WHY APPROACH Understand why your symptoms may be happening — before you understand what action to take. This guide explores histamine, mast cells, neuroinflammation, hormones, gut dysfunction, stress physiology, toxic load and nervous system dysregulation as connected pieces of the same puzzle. It explains: What histamine overload actually is Why it hits those of us with M.E., PoTS + MCAS hardest Essential healing strategies to start today A taste of the lived-experience insights you won’t find on Google. COULD HISTAMINE BE PART OF YOUR HEALTH PICTURE? COMMON SYMPTOMS LINKED TO HISTAMINE: Are you tired of being bounced around the medical system, being dismissed, and being told your blood tests are normal... so you must be fine? Or simply being told there's nothing that can be done to help you. Do you want to take back control? If the answer is yes, then you're in the right place. You're the person I wrote this guide for. I'm here to empower you with the knowledge, tools (and motivation!) to help you get your light back. Find out more about Jo here: I’m Jo — Health Practitioner, Educator & Nutrition Specialist and founder of GlowithJo Health + GloHome. Whilst working for the NHS in 2014, I developed M.E and PoTs after a particularly nasty virus. After an almost full recovery in 2o17, I relapsed in 2022 following a traumatic event, significant life events and mould exposure in a new home. I went on to develop MCAS. Using my professional insights and experience plus endless forensic research and being a human guinea pig (!), I've navigated my way back to better health. As a health practitioner, I have spent decades helping people optimise their health. I created this handbook to hand over my knowledge and give you the clear, doable steps I wish I’d had twelve years ago! My purpose is to shortcut someone else's healing journey by sharing what I have learnt. HOW THIS GUIDE HELPS 1. Gives you the WHY behind every aspect. Symptoms, supplements, medications, environment, pain, food reactions, food choices etc... 2. Guides you through frameworks for each element so you can choose what works for YOU. 3. Written and created by someone who’s lived it. A personal story woven throughout it. WHAT YOU'LL GET: INTANT DOWNLOAD & FATIGUE FRIENDLY SET UP AND LAYOUT. Download and start reading today. Fully interactive with clickable chapters, links products & information, return to menu jump on each page, embedded resources, studies, information, podcasts, videos, protocols. Created with fatigued brains in mind. My Stages of Healing Framework A practical framework to help you stop throwing random things at the wall and instead work within clear stages including Removal, Stabilisation, Repair and Restore. Understand what to focus on first, what order things may need addressing in and why timing matters. Histamine, mast cells & symptom patterns explained A deep dive into histamine, mast cells, mast cell degranulation, autonomic dysfunction and neuroinflammation Why symptoms can show up as anxiety, brain fog, insomnia, adrenaline surges, dizziness, temperature dysregulation, gut issues, pain, fatigue and food reactions. Food — without food fear Low histamine and autoimmune principles, the F.A.T.T Method, histamine liberators, lectins, oxalates, nightshades, AIP, phased protocols, reintroductions Practical ways to calm inflammation without becoming terrified of every ingredient on the planet. Gut health, microbiome repair & digestive dysfunction Leaky gut, SIBO, fermentation issues, low motility, digestive support, bone broth, microbiome rebuilding Understanding how gut dysfunction may be driving histamine overload. Hormones, perimenopause & HRT The histamine–oestrogen connection, cortisol, stress hormones, luteal phase changes, perimenopause Why many women suddenly become more reactive during hormonal shifts. Detoxification, methylation & reducing the inflammatory load Cellular hydration, electrolytes, binders, methylation, FIR saunas, sweating, lymphatic support Gentle detoxification approaches designed for sensitive systems. Supplements, medications & therapeutic tools explained simply Antihistamines, mast cell stabilisers, LDN, quercetin, luteolin, bromelain, DAO support Key nutrients, supplement introduction protocols & therapeutic compounds What to avoid during highly reactive phases. Home environment, air quality & personal care products Mould, indoor air quality, air filters, fragrance sensitivity, perfume, cleaning products, mattresses, textiles Toothpaste, clothing Practical ways to reduce the burden of modern toxic load on the body. Nature, grounding & nervous system regulation First morning light, grounding, sunlight, movement, pacing, sleep support, nervous system safety Reconnecting the body with the environment it evolved within. A chapter on Breathwork written by another experienced practitioner Do’s, Don’ts & “Epic Fails” The mistakes I made so you hopefully don’t have to! i Including mould exposure, overdoing detox, supplement overload, pushing too hard, ignoring stress physiology Other lessons I learned the hard way over 12 years. Product recommendations galore plus tools & supportive resources Clickable links throughout to products, supplements, studies, books, podcasts and resources that I personally use, rate or have found genuinely helpful. Jo's personal story woven throughout This is not a dry textbook written by somebody who has only studied these conditions academically. My own journey with M.E., PoTS, MCAS, mould illness, nervous system dysfunction, relapse, recovery and rebuilding is woven throughout the guide in a very real, honest and human way. Frameworks for weaving it all together A practical, phased approach to help you understand how all the pieces connect together so you can begin supporting your body more intelligently and less overwhelmingly. Glimmers, hope & emotional resilience A powerful final section on mindset, perspective, nervous system safety, emotional wellbeing, purpose, “glimmers” and learning to look for the light again whilst navigating complex health conditions. Interactive & fatigue-friendly by design Created specifically for people with fatigue and cognitive dysfunction, with clickable chapters, embedded links, return-to-menu buttons and supportive pacing throughout. Professional knowledge + lived experienceWritten by Jo Redfearn — Nutrition Specialist, Health Educator and someone who has personally navigated over 12 years of M.E., PoTS, MCAS, histamine overload and nervous system dysfunction herself. What you'll find inside this guide isn't just theory. It's the exact strategies, tools and insights that can help you start improving your health today. Instead of spending months (or years) drowning in forums, half-answers and failed experiments, this guide gives you the roadmap I wish I'd had from day one. I give you calm, doable, evidence-based steps to help bring your symptoms back under control. This guide is jam-packed with real information and practical tools I use with sensitive clients to calm the body, reduce stressors and steady the nervous system so you can feel more like you again. It's designed for those who would love to work with a functional health practitioner but aren't ready or able to invest in 1:1 sessions. It gives you the tools, strategies and information I use with clients in a self-paced format that you can come back to time and time again. I know that many people can't access 1:1 support, so I wanted to make my knowledge, experience and expertise available in a way that's both accessible and affordable. Each page is packed with lived experience, evidence-informed learning, practical strategies and step-by-step tools that I use with clients. A single consultation with a functional health practitioner can cost £250 or more. This guide gives you the knowledge, tools and framework I'd normally take you through over several sessions — and it's yours to return to whenever you need it. Real-world tools. Clear steps. Designed to steady your system and rebuild your energy. Think of it as auntie/big sister wisdom: straight-talking, practical and supportive. The kind of advice you'd get if you could sit down with me for a cuppa and ask, "What's actually helped you?" It's an accessible, affordable way to gain practitioner-level insights — without needing private sessions. Show more