Histamine Health Coach

Episode 11 - Flying with Histamine Intolerance – Foods, Fragrances, and Flight Anxiety

• Teresa Christensen • Episode 11

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Dreading your next flight because of unpredictable histamine reactions? You're not alone. Join me as I share my recent anniversary trip to Las Vegas and the rollercoaster of managing histamine intolerance at 30,000 feet.

For years, I've navigated the unique challenges of air travel with histamine sensitivity—from the recycled cabin air that triggers mast cell responses to the unavoidable fragrances from sanitizing wipes that spark migraines. My relationship with flying has transformed from weekly business trips with anti-anxiety medication and comfort foods to a more mindful approach that honors my body's needs while still allowing me to see the world.

The cabin environment creates a perfect storm for those with histamine issues: pressure changes stress your body, fragrances are inescapable, food options are limited, and the loss of control can spike anxiety levels. But through trial and error, I've discovered practical strategies that have helped me reclaim the joy of travel. From the 4-8 breathing technique during turbulence to requesting ice chips to reset my nervous system, these small interventions make a significant difference in symptom management.

What I've learned matters most isn't perfection—it's preparedness and self-compassion. Sometimes having the ginger ale despite knowing it's not the healthiest choice is exactly what your anxiety needs. Successful travel with histamine intolerance isn't about avoiding all symptoms; it's about knowing you can handle whatever comes your way. Because the truth is, you're stronger than your symptoms, and you deserve to live a full life despite the challenges of histamine intolerance.

Ready to make your next flight more comfortable? Subscribe for weekly insights on navigating life with histamine intolerance, or share your own travel tips in the comments. Together, we're creating a community that understands the unique challenges of histamine sensitivity and supports each other through the journey.

Speaker 1:

Hi welcome to Histamine Health Coach, the podcast for women navigating histamine intolerance and looking for real answers. I'm Teresa Christensen and I know firsthand how overwhelming it can be to deal with food triggers, environmental sensitivities and unpredictable symptoms. But you don't have to figure it out alone. Each week, I'll share my personal journey and practical strategies to help you break free from fear and take control of your health. So let's get started. Hi welcome to Histamine Health Coach, where we navigate life with histamine intolerance and find ways to feel our best. I'm Teresa, your histamine health coach, and today we're talking about flying, more specifically, flying with histamine intolerance. So what do foods, fragrances and stress have in common? Well, they can all make flying miserable, especially when you live with histamine intolerance.

Speaker 1:

Over Memorial Day weekend, my husband and I flew from Chicago to Las Vegas. We were celebrating 13 years of marriage and while it was a beautiful reason to travel, it also brought up a familiar challenge for me Flying. For years, flying has been a struggle for me, but let's make this clear I don't have a fear of flying. I have a fear of vomiting while flying, as it has happened before more than once, and when you live with histamine intolerance and mast cell issues. That fear isn't irrational, it's protective. Flying isn't just uncomfortable for those of us with histamine issues, it can be downright triggering. Why? Well, to begin with, cabin pressure changes can put stress on your body. The dry recycled air can dehydrate you and trigger mast cell responses. Recycled air can dehydrate you and trigger mast cell responses. Fragrances from sanitizing wipes, perfumes or seat materials can overwhelm your system. Unexpected food exposures are everywhere and safe options are rare. Turbulence, heat and stress all push histamine levels higher and, to put it mildly, a lack of control over your environment is exhausting and contributes to heightened anxiety and stress.

Speaker 1:

Before histamine intolerance became part of my regular vocabulary, I flew weekly for work and I had a routine that served me well at the time. I was always on a first flight out and my airport breakfast was usually yogurt with berries and granola from a kiosk. I took a Xanax 30 minutes before boarding to calm my anxiety. Cheez-its were always in my carry-on and I depended on ginger ale for comfort and nausea. Why the Xanax? Well, because I have a very real fear of projectile vomiting on flights. It has happened before. I remember, like yesterday, one work flight from Baltimore no Xanax, no ginger ale, and we circled the airport for what seemed like forever. I got sick everywhere. It was mortifying. That flight changed everything. It made my routine feel essential for peace of mind. These days I don't take prescription meds. I mostly avoid processed foods. I drink tea or water, juice and caffeine. I use breathing techniques when things feel unfamiliar. But before this trip I worried how would I fly without my old routine? I'm a different person now so I need a different routine. Here's how it all went down, so perhaps you can relate.

Speaker 1:

We left home around 8 am and at the United Club Lounge my stress was craving comfort food. So I had a sad blueberry muffin, skipped my regular iced coffee to try a new supplement my practitioner had previously recommended to calm my anxiety. It's called Serenity. My goal was to sleep, so eliminating my morning caffeine seemed like a great idea. As we boarded the flight, the flight attendant handed out sanitizing wipes. That familiar scent of cleansers hit me like a brick and even if I hadn't used mine, everyone else had. So there was no avoiding that migraine trigger.

Speaker 1:

In my seat I practiced 4-8 breathing. You know the drill Breathe in through the nose for four seconds and out through the mouth for eight seconds. My face was beginning to flush, but I was able to stay calm. I had purchased a bottle of water for the flight, but my anxiety chose ginger ale. Sometimes my anxiety has a mind of its own and just needs comforting. That's what I refer to as a choice point Make a choice, knowing all the ramifications, and just accept it. If there's a reaction, I'd recover and it would all be okay. Snack options although I had Cheez-Its in my bag, I chose a chocolate treat that was being handed out. Unfortunately, that one was a bad call on my part, because within minutes, my lips began to burn.

Speaker 1:

Parts of the flight were okay, however. I forgot to download a movie on my iPad. The in-flight entertainment is pretty good, though, and the flight attendant handed out headphones. After a while, the headphones and the cabin pressure were hurting my ears, and the loud engine was preventing me from hearing the movie anyways. So I always sit by the window, because it helps manage my equilibrium and occasional vertigo, so I had a chance to look out the window. The view of the Hoover Dam was beautiful, but then came the landing and a lot of turbulence. I just fanned myself with the safety card and kept breathing.

Speaker 1:

By the time we landed, I was anxious, nauseous, my lips were burning and my migraine had set in, but the optimistic part of me to find success is yay, I didn't vomit. At the hotel, I took Excedrin, had some water, some fresh air and a quick bite of food, and that helped. I felt better within about an hour. So here's what I did differently on the return flight I downloaded a show on my iPad, ate a salad at the United Lounge, took Serenity and drank my water. I won't lie, being in first class did help. I won't lie, being in first class did help, but still there was turbulence at first, so I practiced my 4-8 breathing and closed my eyes while listening to a familiar story on my sleep app. I asked for a cup of ice before landing, as ice helps reset the nervous system and, for me, calm my body. Also, sucking on ice chips gave me something else to focus on. All in all, the landing was smooth and I was just glad to be home. Another successful. I didn't vomit, so it's all good flight. Here's what I learned, though have the ginger ale.

Speaker 1:

It's not about being perfect. Sometimes it's just about allowing yourself some grace. Be prepared. Your tools matter Serenity, excedrin, snacks, entertainment and a bottle of water. My plan is to carry on the breakable ice packs next time I travel, as ice is great for calming the nerves when it's placed on the back of your neck or on your chest. Eat light A little protein along with a light salad may help ease the stress on your digestion. Ask for what you need, even if it's just a cup of ice. You deserve support without guilt, without apology. Okay, now let's land this strong.

Speaker 1:

Living with histamine intolerance is hard. Flying with it is even harder. I've learned to manage it on my own, in my personal way. I've learned I can do hard things, and you can too. We may not always feel in control, but we can lean on our tools, our knowledge and our resilience. The fact that you're still showing up, still traveling, still living your life that's your strength. You don't have to be perfect. You just have to remember you're stronger than your symptoms. If you or someone you know struggles with flying due to histamine intolerance, please share this episode, subscribe to my podcast, youtube or email for useful information about living with histamine intolerance, or you can email me at Teresa at histaminehealthcoachcom, or read my blog at histaminehealthcoachcom. Until next time, stay curious, stay kind to yourself and keep listening to your body. Have a great day. Bye.