An Update from Jo

Not long now until some warmer weather and longer days. While its important to embrace all the seasons, it is true that many of us prefer spring and summer and notice a lift in our mood when we are spending more time outdoors. If you are struggling with mood fluctuations not helped by a balanced diet and excercise then chat to us instore about nutrients and/or herbs that may be beneficial. Spring cleaning is usually something we think of doing for our homes but it's also a good month for a spring clean for the body and mind. Time for shaking up our daily routine and forming new healthy habits!

We wanted to let you know about a new intiative a few of our suppliers have for recycling their empty bottles. Absolute Essentials have let us know about changes to kerbside reycling and anything 50ml or smaller will now not be accepted. They have teamed up with Green Gorilla Bins to offer our customers an in-store bottle collection. We will then send them back to Absolute Essentials. Weleda will also now take back anything that cannot be collected kerbside. See here for more information about what we can send back to Weleda on your behalf. We can also send Turbo Tonic bottles back, and Dr Bucha Kombucha bottles are collected when new stock is dropped off to us. 

Have a great month everyone, look forward to seeing you instore again soon

Our Vision

At Bethlehem Health Shop, we support ethical suppliers and sell quality, researched products. We offer sincere advice from our team of caring, trained staff.

Thank you so much for supporting your locally owned Community Health Store.

• Buy and two Giovanni Products and get a FREE Scalp Massager (due to arrive later this week)
• Buy two packets of Lactation Station Breastfeeding cookies and get a FREE Boobie Blend 100g powder
• Buy any two Schuessler products and get a FREE Ferr Phos, Mag Phos or Calc Fluor Cream
• Buy any two Harker Herbals Products and get a FREE Childrens Immune Build 150ml
• Buy any two Eve Superfood Lattes and received a FREE battery operated whisk
• Spend $50 or more on Living Nature and get a FREE Ultra Rich Body Cream valued at $49
• Spend $59 on Herb Farm products and receive a FREE Smoothing Kiwifruit Exfoliator valued at $34.90 
• Buy any Karen Murrell Lipstick and get a FREE Lip Pencil or jute bag
• Buy any two Holistic Hair products and get a FREE travel size Essential Scalp Spray or a Salt of the Earth Volumising and Texturising spray
• Buy 2 or more Lifestream Products and get a FREE Glass Smoothie Tumbler
• Buy any Nutra Organics Kids Gutsy Gummies Powder and get a FREE gummie mould
• Chief Collagen Protein Bars - Hazelnut Brownie, Mint Chocolate, Double Chocolate and Chocolate Salted Caramel - 15% off now $3
• Weleda Calendula Baby Range - 20% off 
• Weleda Baby Teething Powder - 20% off
• Weleda Stretch Mark Body Butter and Massage Oil - 20% off
• Solgar Potassium 100 tabs - was $26.90 now $19.90
• Solgar Taurine 500mg 50 caps  - was $25.90 now $19.90
• Solgar Digestive Enzymes 100 tabs - was $41.90 now $31.90
• Solgar VM 2000 90 tabs - was $79.90 now $59.90
• Therapure My Immune Support 120 caps - was $45.80 now 30% off at $32
• Therapure Cold & Flu Support 60 caps - was $36.60 now 30% off at $25.60
• Garden of Life Organic Creamy Oatmilk Powder in Chocolate Brownie or Vanilla Cookies flavour 860g - 20% off, was $77.90 now $62.30

All of the above specials and offers are only valid while stocks last.

• Giovanni Hydrating Scalp Oil with Rosemary 41ml
• Gaia Herbs Black Elderberry Syrup 89ml
• Clinicians Post Pregnancy Mood and Sleep 60 Capsules
• Clinicians Joint Ease 120 Capsules - now shellfish free
• Nuzest Protein Plus Immune Amie 250g - Immune and Stress Chocolate Flavour
• Nuzest Protein Plus Glowing All Over 250g - Hair Skin & Nails Strawberry Flavour
• Nuzest Protein Plus Vibrant Insides 250g - Gut and Immune - Vanilla Flavour
• Symbiota Saukerkraut 210g, Kimchi 210g, Not As Hot Sauce 100ml
• Wild Dispensary Fire Cider 200ml, Elderberry Switchel 200ml, Liver Bitters 50ml, Rest and Calm Adults 100ml and Kids 50ml tincture

Note: New products will be added to our website as soon as we can. If you want to purchase these online before we get a chance to do this, please call us to order over the phone instead on 07 576 9442

Only the highest quality ingredients are used in Patch Remedy Patches and are free of all parabens, preservatives, artificial colouring, and animal ingredients. They are gluten free, dairy free and latex free. The patches are loaded with a powerhouse combo of vitamins, minerals, herbs, and antioxidants. These goodies are snugly nestled within a special matrix layer, cleverly embedded in the adhesive. Once you apply the patch, your body's natural warmth kicks things into high gear, activating the ingredients and allowing them to be absorbed. 

Patch Remedy Patches are so easy to use! You can place them on any hairless part of your body such as your inner wrist, your shoulder, your back…even your foot for those with very sensitive skin! We currently have available: Menopause, Relax, Sleep and Sleep with Lavender patches.

To see more information on individual ingredients found in the patches click on this link and visit their Ingredient Glossary. https://thepatchremedy.com/en-nz/pages/ingredients

What is Histamine Intolerance all about? 

Histamine intolerance is not a sensitivity to histamine but an indication that you’ve developed too much of it. You can be born with this condition or develop it as a result of your genetics, diet, or medications you take. Many foods contain high histamine levels, including alcohol, aged cheeses, and fermented products. Histamine is a chemical that sends messages to the brain, signals the release of stomach acid for digestion, and is released as part of the immune system’s response to an injury or allergic reaction. 

Contrary to what you might think (or have been told), the food is not actually the problem. The body has methods to break down histamine – after all, we didn’t evolve with refrigerators and preservatives! 

The first histamine-degrading subtance is an enzyme that is produced in the lining of the intestines, called diamine oxidase (DAO). Its primary job is to break down histamine in our food. If the gut wall is damaged in any way, or if there are certain nutrient deficiencies, this enzyme may not be produced in adequate amounts and the histamine may aggravate the gut, causing symptoms similar to irritable bowel syndrome, and is also absorbed into the blood stream. Once in the blood stream, histamine is normally broken down by another enzymatic process involving N-methyltransferase (HNMT) and eliminated from the body. 

Another common factor is under-methylation. Methylation is a complex biochemical reaction that is on-going in the body and involved in the metabolism of vitamins, hormones, neurotransmitters and more. Removing histamine required methyl groups, and when histamine is high, these groups get depleted, which further exacerbates the problem. 

Histamine intolerance occurs when there is either too much histamine being ingested or liberated, or not enough being broken down—or both! Any inadequacy in the clearance mechanisms – either in the gut or in the blood stream – can cause the symptoms of histamine intolerance. 

How does Histamine Interact with Hormones? 

Women may notice that their tolerance (or intolerance) changes throughout their menstrual cycle, or disappear when pregnant. This is because of a number of different hormonal interactions. 

Progesterone, which is high in the second half of the menstrual cycle and very high during pregnancy, up-regulates DAO. This means more DAO, and more histamine breakdown early in the luteal phase (soon after ovulation) when progesterone is high. 

Oestrogen down-regulates DAO. So an excess, or relative excess of oestrogen is associated with increased histamine intolerance. Which is why some women can suddenly become histamine intolerant around menopausal age.

Some forms of hormonal birth control (those containing oestrogen) cause an oestrogen excess and progesterone deficiency – one reason some women do better on a progesterone-only contraceptive. 

Normally, your body regulates histamine by making it, and then by clearing it. . . It’s a fine balance between “histamine in” and “histamine out”. Histamine also boosts libido, which helps explain oestrogen’s effect on increasing sex drive, while antihistamines decrease it. 

During pregnancy, not only is progesterone very high, but the placenta makes large amounts of DAO. Women often report that histamine intolerance, allergies and food sensitivities improve during pregnancy. 

Things that can affect your DAO enzyme or histamine levels include: 

Gastrointestinal (GI) disorders: GI disorders like inflammatory bowel disease (IBD) can cause DAO deficiency.  Histamine intolerance usually stems from an intestinal issue. You may be more likely to develop histamine intolerance if you have a gastrointestinal disorder – to read more click on the Healthline link below. 

Genetics: You may have a gene mutation that causes your body to produce either less DAO or dysfunctional DAO. Talk to us instore about gene testing options

Medications: Some medications can temporarily block DAO functions or prevent production, including: phlegm reducers (such as acetylcysteine), antiemetics (such as metoclopramide), antiarrhythmics (such as propafenone), blood pressure medications, (such as dihyrdalazine), antidepressants (such as amitriptyline).

Diet: Histamine-rich foods can cause DAO enzymes to function improperly. Some foods can block DAO enzymes or trigger histamine release. 

Bacterial overgrowth: When your body is unable to digest food properly, bacteria grow, causing you to produce too much histamine. Typical DAO enzyme levels cannot break down the increased histamine in your body, causing a reaction. 

Symptoms of a histamine intolerance 

Histamine intolerance symptoms are nonspecific. That means they can appear like symptoms of other conditions. This can often make it challenging for doctors to diagnose. In a small 2019 study, participants experienced an average of 11 symptoms, with 96.8% experiencing more than 3 symptoms. 

Gastrointestinal (GI) symptoms are the most common and include:  digestive issues, abdominal pain bloating, diarrhea, constipation, flatulence, nausea, vomiting. While they may vary, other common reactions associated with this intolerance include:  headaches or migraine, nasal congestion or sinus issues, fatigue, itchy skin, hives, irregular menstrual cycle. 

In more severe cases of histamine intolerance, you may experience:  abdominal cramping, tissue swelling, high blood pressure, irregular heart rate, anxiety, difficulty regulating body temperature, and dizziness. 

How do you manage histamine levels with diet?  The best strategy may be to try eliminating foods you suspect that are adversely contributing to your health events to see if doing so helps or changes your symptoms. In a systematic review from 2021, many of the foods typically listed as high-histamine or histamine-triggering may not actually have this effect depending on the person. 

Foods to consider limiting A health-promoting diet contains moderate levels of histamine. However, some foods high in histamine can trigger inflammatory reactions and other negative health events.  The benefits of a histamine-limiting diet are still an uncertain field of study. More research is needed. Limiting these foods may help some but not others.  

Histamine-rich foods include: alcohol and other fermented beverages, fermented foods and dairy products, such as yogurt and sauerkraut, dried fruits, avocados, eggplant, spinach, processed or smoked meats, preserved fish, shellfish and aged cheese.  

Several foods can also trigger histamine release in your body, such as: alcohol, bananas, tomatoes, wheat germ, beans, papaya, chocolate, citrus fruits (commonly implicated, as are mineral supplements containing citrates), nuts, specifically walnuts, cashews, and peanuts, food dyes and other additives, fish and pork.  

Drinks that block DAO production include:  alcohol, black tea, mate tea, energy drinks.  

For people with histamine intolerance, alcohol commonly aggravates the problems, resulting in facial flushing, a blocked nose and may also cause headaches.  So if “wine & cheese” sets you off, this is a good clue to having a histamine intolerance.    

Foods to eat 

If you have histamine intolerance, incorporating low-histamine foods into your eating pattern can help reduce symptoms. There are several variations of low-histamine eating plans. It’s important that you consult a healthcare professional such as a dietician before you eliminate foods from your eating plan. 

Some foods low in histamine include:  fresh meat and freshly caught fish, non-citrus fruits, egg yolk, gluten-free grains, such as quinoa and rice, dairy substitutes, such as coconut milk and almond milk, fresh vegetables except for tomatoes, avocados, spinach, and eggplant and cooking oils, such as olive oil.   

For further information on food compatibility the Sighi list is very comprehensive. You can easily find this online, though we haven't included a link as many of them are to PDFs which can cause our newsletter to end up in your spam folder!

What can be done about Histamine Intolerance? 

Firstly, a consultation with a health consultant can help you determine the underlying cause.  While avoiding high histamine foods is a fast way to feel better, it is a very restrictive diet and difficult to maintain in the long term. Long term dietary restrictions are not advised, as this can lead to nutrient deficiencies. By addressing underlying issues, most people find that they are able to consume histamine foods.  Taking antihistamines (such as Quercetin) may help reduce short-term symptoms.   

Most people will have some kind of gut involvement – so identifying and correcting dysbiosis and/or small intestinal bacterial overgrowth (SIBO) is important. Avoiding food that may aggravate a histamine release such as gluten and A1 casein (dairy) is also helpful to support the healing phase. These common foods trigger histamine release. Most New Zealand milk is A1, but A2 milk is available at some supermarkets. 

For women with appreciable fluctuations in histamine intolerance associated with the menstrual cycle, an important strategy is to promote the healthy detoxification of oestrogen. Find out if you have genetic variants that mean that oestrogen clearance is compromised (COMT, CYP1A1, CYP1B1).  Ensuring adequate intake of vitamin B6 is important because this vitamin supports healthy progesterone metabolism and upregulates DAO. Food sources of vitamin B6 include meat, chicken, and sunflower seeds.

To read the full articles on Histamine Intolerance see the links below. 

www.healthline.com/health/histamine-intolerance 

www.medicalnewstoday.com/articles/322543#testing 

www.houseofhealth.co.nz/blog/could-you-have-a-histamine-intolerance

Gluten Free Red Lentil Pizza Crust 

Instructions 

Line a 30cm round pizza tray with baking paper and preheat your oven to 230C fan bake. 

Add all the ingredients to a high speed blender and process on high for about 30-60 seconds, or until completely pureed. 

Pour the mixture on your prepared pizza tray and spread it out as thinly and evenly as possible, using a silicone spatula. 

Bake for 12 minutes. Then carefully flip the dough, using the paper to help flip it over. Then peel off the paper and return the crust to the oven for 5 more minutes until golden. 

Top your pizza as desired and bake for 3-5 minutes to heat your toppings. Then remove from the oven and let rest for 1-2 minutes before slicing. 

Expert Tips: 

Make sure it’s evenly spread! For the best tasting, crispiest lentil pizza crust possible, do your best not to leave thicker spots in your crust. Be extra mindful of the centre when spreading your crust to the edges. Thicker spots won’t crisp up as well. 

Don’t spread TOO thin. Try not to fuss too much when spreading your dough and do so gently. Gently spread the batter across your tray without moving the baking paper around too much or you may make create gaps in your dough. The wet paper will crease easily, so don’t use much force to spread the batter around. 

Use fan bake to blow the hot air around your oven. By circulating the air, you’ll get a steady, dry temperature resulting in even cooking and a crispier crust. If you don’t have a convection/fan bake oven, you may need to cook your crust for a couple of extra minutes. Just keep an eye on it until desired crispiness is reached. 

Cook your lentil pizza crust on the bottom rack for best results. Again, this will help increase the crispiness of your dough. Since individual ovens vary greatly, just make sure to keep an eye on your crust to prevent it from being overdone. 

Baking paper is your friend. Use the paper to help flip the dough with ease after the first step of baking. Then gently remove the paper and discard to bake the other side. 

https://thishealthykitchen.com/lentil-pizza-crust-dairy-gluten-free/#recipe