Routines for histamine intolerance

Daily routines are becoming increasingly popular. But what exactly are routines, and what significance do they have for our health? This blog post is about finding a suitable routine and integrating it into everyday life. We know that this isn't a one-size-fits-all approach and can be more difficult than it sounds, depending on individual circumstances. That's why we want to take the pressure off you. Routines don't have to be elaborate, time-consuming, or perfect. You and your needs should be the absolute priority.

What does "routine" mean?

A routine is an action that becomes a habit through repeated performance. A particular action thus becomes second nature to you and a fixed part of your everyday life. It takes time for something to become second nature or an automated action. On average, it takes 60 days for a routine to become a habit. And that's a good thing, because you shouldn't arbitrarily create a routine just for the sake of having one. You should benefit from your routine and feel comfortable and good about it.

It's also possible that you start something and then realize: No, I can't imagine doing this long-term. Great, that's really important too! Then you look around and see what suits you better. Then there's also " me-time ," which shouldn't be confused with a routine. Me-time is truly just for you – time in which you do something good for yourself. Me-time can also be part of your routine, or vice versa. A routine itself, however, is something that's meant to make your everyday life easier. It's a routine where you can also integrate your children, pets, or other family members. This might take the pressure off if you're thinking, "How am I supposed to create a routine when I also have to take care of X, Y, and Z? "

How important are routines?

Routines can improve your health

As mentioned earlier, routines can be simple things like drinking tea or still water in the morning. These small things, as well as yoga or meditation, can have health-promoting and even histamine-lowering properties. They provide you with energy and allow you to start the day feeling more balanced and energized.

Routines help you set priorities.

Self-reflection is very important – ask yourself how you are feeling today, what is important to you, and what you need. Feel free to ask yourself this every day. This will help you structure your day and make it more effective, while still paying attention to your needs. The clearer your answers to these questions are, the better your routines will become established and support you in your daily life.

Free yourself from routines

All the routines that have become second nature to you no longer take up much space in your thoughts – this saves a lot of energy. You therefore have less mental clutter and can structure your day more freely and effectively. That's why it makes sense to further develop habits. The more habits we have, the more space there is in our brain for creative processes.

You can save time and money

By better structuring and planning your day, you may be able to forgo going to the bakery and buying tea to go, since you have planned to prepare the tea for a thermos.

Routines can help to shield against stress.

Your routine is ingrained in your mind, which is why a stressful period doesn't throw you off track as easily. You're simply more structured and organized. For example, during stressful times, people tend to eat less healthily. Due to lack of time, it might quickly become a frozen pizza, which is definitely not low in histamine, or nervousness might lead to snacking between meals.

This creates a vicious cycle: stress (not good with histamine intolerance) → histamine-rich, unhealthy diet → symptoms due to the histamine intolerance → even more stress, as the symptoms may restrict you in your further plans.

The solution would be to have a routine already integrated, where you have a meal plan (for example, for the days of the week) or simply recipes ready, so you don't have to invest any time in research. This way, you don't have to make a hungry or frustrated decision in the moment, because you've already made it days in advance.

What routines are there? – Examples of different routines

The specific question of what routines exist simply cannot be answered. Routines are entirely individual; they should suit you and your daily life.

Plan meals for the week, prepare recipes; possibly cook in advance/meal prep (more on this soon)
Set shopping day(s)
Getting up early
Me-time
A few minutes of gratitude each day
prepare morning tea
Drink still water after waking up
Take a walk (at a specific time)
Walk at least 10,000 steps every day
Stretch after waking up and wake up your body.
Before breakfast, during lunch break, ... a walk in the fresh air
Watch the sunset
Yoga, meditation, breathing exercises

Small things like this can become habits and make a big difference. Experiment, stick with it as long as it feels good, and establish one routine after another.

How can I integrate a routine in the long term?

Each of us is unique and has our own daily routine. Some work from home, some are in the office all day. Others have children who need attention and love, and still others have, for example, a dog that also needs exercise and affection. In other words: there is no one-size-fits-all routine. Instead, there is your routine.

As a very first step , you should observe yourself – what routines have you already integrated into your daily life? What situations could you develop into routines? What would you like to achieve? What makes you feel good and what makes you feel less good? You should ask yourself these questions repeatedly, reflecting on your life regularly. It can be helpful to write down a typical daily routine and consider how much you actually sleep, how regularly you eat, how much you drink, and how much you exercise. Then ask yourself the questions mentioned earlier:

What routines do I already have and how can I perhaps change/improve them?
How do I want to structure my daily life? What should it look like?

And then: clear goals, positive affirmations, and perseverance! This is how you implement your plans more consistently:

Unclear: I want to do more sports again.
Better: I will do a yoga session every Monday and Wednesday at 7 pm.

Furthermore, you can reflect on what has prevented you from establishing a routine so far and how the situation might be changed. For example, a low-histamine diet: What's stopping me from eating a low-histamine diet every day?

Am I missing any ingredients?
Am I lacking ideas or specific recipes?
Is the food too monotonous for me?
I find it difficult to part with my previous, but unfortunately histamine-rich, foods.
Do I always have to cook something separate for myself while my family eats something else?