Integrating Healthy Habits to Recover from Mold Exposure

by Colette Chandler, Board-Certified FM Hormones & Gut Health Coach & Educator

Recovering from mold exposure is a multifaceted journey that requires patience, intention, and a comprehensive approach. Mold toxicity can deeply affect the body and mind, often leading to chronic fatigue, brain fog, anxiety, hormonal imbalances, and a weakened immune system. Integrating healthy habits isn’t just about detoxing; it’s about supporting your body holistically to rebuild resilience. Below, we’ll explore eleven key habits to guide you on this path to recovery.

Small, Meaningful Wins Can Make the Biggest Difference

Here is my list of eleven meaningful habits that anyone can implement as a simple starting place for healing and recovery after mold exposure. You have to start somewhere; these are the steps I have found to be most effective from both my personal experience with mold and with my clients who I have helped with their situations.

Note: Addressing your environment is very important and a necessary first step. I am including this point second, though, because many people (and this included me) could not even think clearly to do this step without first addressing their brain and stress levels.

11 Habits for Healing and Recovery From Mold Exposure

1. Address the Nervous System. Mold exposure often triggers a state of chronic fight-or-flight or sympathetic dominance in the nervous system. Addressing this imbalance is foundational for healing. Practices such as deep breathing, meditation, yoga, or grounding exercises can help regulate the nervous system. Bringing the body back into the parasympathetic or “rest and digest” state allows it to focus on repair and recovery rather than staying stuck in survival mode.

2. Address Your Environment and Clean Your Air. Your indoor environment and the air you breathe plays a crucial role in mold recovery. Ensure your home and workspace are mold-free by addressing water damage, leaks, and high humidity levels. Invest in a high-quality HEPA air purifier to reduce mold spores and other airborne toxins. Regularly clean and maintain your HVAC systems, replace air filters, and use mold-resistant materials in your living space. Small steps like keeping windows open for increased fresh-air ventilation, reducing clutter, and minimizing dust can make a significant difference in your healing process. Micro Balance Health Products makes cleaning products in their EC3 line that allow you to clean your home, your air, and your clothes without creating a bigger mold problem or adding chemicals and toxins to your space (like bleach does). The EC3 Air Purification Candles can be used while traveling or in your space to lower the mold and mycotoxin load in the air. Incorporating these tools in your routine cleaning practices can be highly effective in maintaining a clean and mold-free environment.

3. Change Your Mindset to Stop Looping and Start Having Hope. Mold toxicity can feel isolating and overwhelming. Negative thought loops and hopelessness are common but can hinder progress. Mindset work, including journaling, gratitude practices, and reframing negative beliefs, can be transformative. Seeking support from a coach or therapist who understands mold illness can also provide emotional tools for navigating this challenge.

4. Go Slowly and Do Not Introduce Too Much Too Quickly. When recovering from mold exposure, it’s tempting to try every supplement, detox method, or healing protocol at once. However, the body needs time to adjust. Introducing changes too quickly can overwhelm your detox pathways and nervous system. Start with one habit or protocol at a time, monitor how your body responds, and adjust accordingly. For example, starting with a Micro Balance Health Products sinus spray called CitriDrops Nasal Spray to detox your nasal passageways can be an effective first step, as the nasal passages are one of the primary entry points for mold into the body. It is a simple and gentle product that can provide some instant relief.

5. Address Your Stress Levels. Stress and mold recovery are deeply intertwined. Chronic stress can further dysregulate your hormones, weaken your immune system, and hinder detoxification. Identify sources of stress and implement techniques to manage them, such as mindfulness, time blocking, or creating boundaries around your energy.

6. Open Up Detox Pathways First. Before diving into aggressive detox protocols, it’s essential to ensure your body’s natural detox pathways are open. This includes regular bowel movements, kidney support through hydration, lymphatic drainage (via dry brushing or gentle movement), and proper liver function. Without these pathways functioning well, toxins can recirculate in the body, causing further damage.

7. Be Intentional. Every choice you make during recovery matters. From the foods you eat to the products you use in your home, being intentional about reducing toxic load is crucial. Choose clean, whole foods, filtered water, and non-toxic personal care and cleaning products. Intentional living also means listening to your body and honoring its signals. If a product you are using does not feel right to your body, choose a product that fits your goals and that your body responds to better.

8. Slow Down to Speed Up. In our fast-paced world, slowing down feels counterintuitive. However, true healing often requires stillness and rest. By allowing yourself the time and space to rest, your body can divert energy to repair and restore. Overexertion can set you back, so prioritize sleep, naps, and gentle activities. Additionally, it’s important to pay attention to how you feel before and after you move your body. Reflect on whether movement is supporting your healing or causing additional fatigue. This self-awareness will help you better tailor your approach to physical activity.

9. Address Energy Levels. Mold illness can deplete your energy reserves, leaving you feeling perpetually exhausted. Addressing energy isn’t just about getting more sleep; it’s about balancing energy expenditure with recovery. Focus on nutrient-dense foods, hydration, and gentle movement. Avoid overcommitting or pushing past your energy limits.

10. Address Your Sleep. Sleep is one of the most powerful tools for recovery, yet mold exposure often disrupts it. Create a consistent sleep routine, reduce blue light exposure in the evening, and optimize your sleep environment with clean air and minimal toxins. Supplements like magnesium or adaptogenic herbs might also support restful sleep.

11. Address Movement. Exercise can be both helpful and harmful during mold recovery, depending on your approach. Gentle movement, such as walking, stretching, or yoga, can support lymphatic flow and energy levels without overtaxing your system. If you’re not well enough to move your body much, using a far-infrared sauna can simulate movement by increasing circulation, promoting detoxification, and supporting your immune system without physical exertion.

Recovering from mold exposure is not a linear journey, and everyone’s path will look slightly different. By integrating these ten habits intentionally and patiently, you create a foundation for long-term healing. Remember, it’s not about perfection but about progress and consistency. With the right mindset, support, and habits in place, recovery is absolutely possible.

How a Board-Certified Functional Medicine Health Coach Can Help

Navigating mold recovery can be overwhelming and knowing where to start or how to prioritize habits isn’t always clear. A Board-Certified Functional Medicine Health Coach can provide personalized guidance, helping you identify which habits will have the most significant impact on your unique situation. I offer accountability, clarity, and support, ensuring you stay on track and avoid common pitfalls. By working with a coach, you can better understand your body’s signals, implement sustainable changes, and ultimately reach your recovery goals more efficiently.

If you are ready to begin your journey and need guidance, I would love to work with you. I also have a free mold webinar available to help you understand mold’s impacts on your body and what you can do about your home and tests you can take.