Exercise: movement helps, overdoing it doesn't.
Intense exercise can be a trigger in itself. Heavy effort, heat and sweat can activate the cells that release histamine — regardless of what I've eaten. I've felt it plenty of times: very intense workouts followed by itching, a stuffy nose or a strange tiredness.
What I do now:
- I go for moderate intensity instead of extreme workouts. Brisk walking, strength training with reasonable weights, yoga and easy swimming all sit well with me.
- On sensitive days, I ease off. If the "bucket" is already full, I don't push it — a walk is enough.
- I hydrate and cool down. I avoid staying overheated for long.
- I listen to the signals. Movement should give me energy, not leave me wiped out for hours.
Protein for exercise: what you choose matters, but there are options that work.
For recovery and energy I need protein — and the good news is that there are sources I tolerate well, even as a supplement. The key isn't to avoid them, it's to choose the right ones.
What I look for in a protein powder:
- As "clean" and simple as possible — no artificial flavours, no sweeteners or extra additives. For me, the problem part is rarely the protein itself, but the "extras" in it.
- A well-purified protein isolate rather than concentrates with a long ingredient list.
- Plant-based options — rice, pea or hemp protein — which are often gentler. I try them one at a time, not all at once.
- Small servings at first, so I can see how I react before I make any of them a routine.
For the protein "on my plate", around a workout:
- Very fresh meat and fish, cooked right away (not aged, not left sitting, not reheated — histamine builds up the longer it sits).
- Eggs, if you tolerate them (I do).
My golden rule: the simpler and cleaner — no additives, nothing "left sitting" — the better.
And, as always, on hard days I simplify everything — a portion of fresh chicken with rice beats any complicated recipe.
How I plan my movement
I save my more intense workouts for the good days and move them, guilt-free, when I feel the "bucket" is already full. I drink water ahead of time, not just after, and I prefer mornings or midday over evenings, so I have time to wind down before sleep. And after a workout I go back to simple, fresh meals — it's not the time for experiments.