10 Empowering Things to Do While You’re Stuck in a Moldy Home

When you’re stuck in a moldy home, it’s easy to feel hopeless and disempowered. Getting out of mold can be quite challenging for many reasons. First of all, it’s expensive, regardless if you remediate or move. Second, finding a low mold home is tough and takes time and energy. Third, mold spores settle on all of your possessions, so in-depth cleaning and disposal of many items is necessary. Fourth, the body, brain, and heart will need support to detox and heal from toxic exposure. Finally, none of these steps is a quick fix. Remediation, moving, cleaning, purging, replacing everything you own, and healing- it all takes time. I know it can feel insurmountable to get out and get better, and there are still several things you can do while you’re working on getting out of mold to care for yourself. 

1. Use high quality air purifiers.

You likely take around 20,000 breaths a day, and many of those are taken while you’re indoors. Air purifiers can reduce the amount of toxins you breathe in by removing some of the mold byproducts from the air while you’re stuck in a moldy home. Air purifiers work by sucking in air, filtering it, and then releasing the purified air into the environment. Not all air purifiers are created equal, and you can buy different filters for different circumstances. For a short term stay in mold, Germ Guardian is an affordable option, especially since you’ll need to throw the air purifier away before you move into a low-mold space. Long term, Air Doctor, IQAir, Intellipure, and Air Oasis are some of the most reputable investments for high quality filtration and sanitization. Take a peek at this post for an in-depth dive into air purifiers, how they work, and where to shop.

2. Pay attention to your diet.

I’m big on eating real, unprocessed food as much as possible because that’s what has always made my body feel its best. I highly recommend that anyone with CIRS start paying close attention to how they feel after eating, especially while stuck in a moldy home. It’s rather common to have digestive concerns with CIRS, like bloating, constipation, diarrhea, and leaky gut. CIRS can also trigger food intolerance and blood sugar regulation concerns, both of which can add a layer of misery to life while living in mold.

As someone who has eaten clean by choice for nearly a decade, it was quite tough to have my diet reduced extensively by following a low mold diet (also know as low/no amylose diet), and a low histamine diet for SIBO. On top of that, I spent half of my December holiday ill from eating clean recipes I’ve made and enjoyed for years. It was during that holiday break that I decided to try the bean protocol, and after one month of following it strictly, I feel better.

The bean protocol is restrictive, unfortunately, but with purpose. I rarely feel hungry and my blood sugar and energy levels are reliably more stable than when on the low amylose and low histamine diets. My liver is also able to detox more of the toxins. The meals can be bland, but I adjusted to that pretty quickly. I originally learned about the bean protocol from Juli Bauer of PaleOMG, and then listened to several podcast where Karen Hurd, the creator of the bean protocol, was interviewed. Karen also has courses and there are bean protocol specific practitioners out there, like Unique Hammond, but I chose to listen to podcasts and learn since that’s free.

Regardless of what you eat and what your approach to food is, it could be worth your time to slow down and see what foods help you feel better and what foods make you feel worse. Start eliminating foods one at a time and reintroducing them to see what works best for you.

3. Dust regularly.

Mycotoxins and mold spores settle in dust, which then gets breathed in as dust disperses around homes and buildings. Dust is the source of transportation that brings the toxins into our bodies. Yuck! This is why it’s important to have a HEPA vacuum cleaner and use microfiber towels to pick up dust on a regular basis.

Don’t worry about disinfecting while you’re stuck in a moldy home. Disinfectants and antimicrobial cleaning products in the air will trigger the mold and bacteria to release toxins in defense, which will leave you stewing in more toxins. Instead, use a gentle, non-toxic cleaner (like Branch Basics) to keep the surfaces of your home clean. I learned this wonderful nugget of wisdom while consulting with PJ Harlow, who is a mold consultant. She also shares useful information and resources on her Instagram account.

4. Open the windows often.

I’ve heard and read this tip so many times in my research, especially for people who choose not to, or do not have the resources to utilize air purifiers. The general recommendation I’ve come across is to open the windows for 10 minutes a day, regardless of the temperature. This releases some of the stale, toxic air from inside the home and pulls in fresh air from the outdoors, improving ventilation. It’s likely not a life-changing solution, but it can be a helpful piece of the puzzle that’s cost effective, tolerable, and easy to implement.

Personally, I noticed that turning on the heat seemed to cause me to feel my worst every year. Opening the windows in the rooms I spent the most time in reduced the severity of my symptoms.

5. Connect with a functional medicine provider.

Working with a function medicine provider is a financial investment. I called several providers before I settled on one, and while I’m grateful for the treatment I’ve received so far, I’m also angry about how financially inaccessible this care is. Paying for out-of-pocket medical care isn’t an option for so many people, and it certainly hasn’t been easy to navigate. Unfortunately, general practitioners aren’t currently diagnosis or treating CIRS because of a lot of controversial and contentious happenings involving research and public agencies. If you’re curious to learn more, Erik Johnson and his podcast, Exposing Mold can fill you in history of biotoxin illness.

Getting professional care matters, though, because CIRS treatment progresses in a rather rigid structure. I value this graphic of the treatment process because it has come to feel digestible to me. I imagine it’s likely that the average reader might not recognize some of the terms on that link, like MARCoNS and C4a, for example. Aside from the financial aspects, much of the information about CIRS is inaccessible also in the presentation of the materials. Working with a functional medicine provider can help make the information needed to heal from CIRS feel within reach.

Lastly, supplements can help you to improve somewhat while you’re stuck in a moldy home. There are three supplements that significantly improved my quality of life while stuck in mold:

• Magnesium to support the parasympathetic nervous system and allow for improved digestion and sleep
• A binder to promote detoxification and remove toxins from the body
• Monolaurin to support recovery from Epstein-Barr Virus, which was reactivated from mold exposure

6. Reduce chemicals in your environment.

CIRS and Multiple Chemical Sensitivity (MCS) often go together. MCS is another condition that is frequently misdiagnosed due to the long list of quite common symptoms. I’ve heard that CIRS can be described as the brain being on fire, and using that analogy, it makes sense that the body would be susceptible to toxins of all sorts, not just those produced from toxic mold and the associated bacteria.

MCS is the body’s response to toxins from chemicals used in products that impact the air quality of the home and our bodies. I like to think of these chemicals in three different categories:

• Structural and decorative items: If you’ve ever painted a room in your home, you might know that there are VOCs in many paints. VOCs are Volatile Organic Compounds, and they’re also in carpets and rugs, mattresses, furniture, curtains, candles, drywall, and the protective finish on hardwood floors, to name a few. Basically, that new home smell is actually toxins off-gassing.
• Cleaning supplies: Unnecessarily harsh chemicals in cleaning supplies have a negative impact on our air quality and bodies, too. The Environmental Working Group (EWG) has an informative website that explains the chemicals that are cause for concern. They also have the Healthy Living App where you can scan in barcodes of items and it will tell you any concerns with the ingredients.
• Skincare items: Sadly, many, many chemicals and toxins are in the products marketed to be put on our skin, the biggest organ of the human body. As a general rule, if I can’t say an ingredient on the package, I don’t put it on my body. Here’s a list of the 12 most concerning chemicals and toxins in skincare products. The EWG has an app called Skin Deep that shares information on skincare products. There’s another app called Think Dirty where you can search for products and it will list safe brands with reviews. I’ve found that to be super helpful when searching for new products to try.

It would behoove nearly anyone stuck in a moldy home to reduce the chemicals they’re exposed to in the areas above.

7. Stay connected to people you love.

CIRS impacts an individual’s relationships. When life feels hopeless, it’s difficult to stay present and engaged with people instead of withdrawing. It’s also tough to stay on top of what’s going on for friends and family while you’re in survival mode, frantically searching for a path to improved health. The brain fog certainly doesn’t make it any easier to remember important happenings for those you love, either.

Additionally, there are many people with CIRS who are stuck in mold and feel isolated because they’re not believed about this condition, sometimes even by other people living in the home with them. I can only imagine the level of self doubt this could sow. I haven’t encountered anyone who didn’t believe me and I’ve still faced significant doubt, wanting there to be a simpler way to get better than getting out of exposure.

Despite these challenges, is well worth the investment of time and resources to stay connected to the people you love while you’re managing CIRS. It is through relationships that we come to know and understand ourselves, which allows us to provide empathy for others. Relationships are essential for many people to heal, providing support, encouragement, and sometimes even the motivation to heal. Research shows that the quality of our relationships impacts our lives significantly from our health to how long we live. Research also shows us that loneliness increases inflammation. If you’ve got a Chronic Inflammatory Response Syndrome (CIRS) diagnosis, you’ve already got more than enough inflammation doing damage to your body. Staying connected to your loved ones is therefore an integral part of recovering from CIRS, especially while you’re stuck in a moldy home.

8. Practice meditation.

Meditation is one of my favorite meaningful bits of life because it’s so simple yet so impactful. Meditation supports neuroplasticity, emotional regulation, and physical health. Neuroplasticity is the brain’s ability to change and adapt by creating new neural networks. This website explains how meditation promotes neuroplasticity. In terms of emotional regulation, meditation helps us observe our emotions without reacting to them, allowing for more awareness and choice in how we respond. I think the physical health effects have been most widely reported about. Here’s an article that explains some of the physical benefits of meditation.

Research shows us that meditation can reduce inflammation in the brain, which sounds like a necessity for people who are stuck in mold, especially the with a condition called Chronic Inflammatory Response Syndrome. Headspace is my favorite meditation tool and how I learned to meditate. Calm is another app that’s a helpful resource. NeuroPraxis is a meditation app designed to support people recovering from biotoxin illness. I’ve been using NeuroPraxis for a couple months and have found it to be useful so far. If you want to go the free route, there are several meditations that can be accessed on YouTube, as well as on an app called Insight Timer. I use Insight Timer for yoga nidra, which was been a supportive factor in helping me get the rest and sleep I need. 

9. Prioritize sleep.

For me, the most difficult symptom to manage has been the “tired but wired” insomnia. Reduced sleep or poor quality sleep amplifies my other symptoms and causes irritability. It keeps me from being able to think clearly and critically, which is essential to surviving and getting out of a moldy environment.

Finding ways to get the sleep I need has become one of my top priorities because of how much my sleep impacts my capacity to show up in life. For me, here are some things that have improved my quality and quantity of sleep:

• Magnesium supplement
• Quicalm, prescribed by my provider
• Establishing a nighttime routine
• Having a set bedtime
• Avoiding screens before bed
• Having a flexible morning schedule so I can wake up naturally
• Using an eye mask to block out light
• Yoga nidra for sleep and yoga nidra for deep rest on those days when I feel drained
• Journaling before bed to empty out my brain
• Progressive muscle relaxation
• Walking outside first thing in the morning
• Getting exercise during the day

10. Protect your hope.

I know how hopeless it can feel when you’re working on getting out of a moldy home, and I can hear and sense it from others in their posts on social media as they try to navigate the challenging circumstances around mold. More than anything, protect your hope and know that this situation is temporary. You had a life before you were stuck in mold with CIRS and you’re going to have a life afterwards. 

One of the best ways I’ve found to protect my hope is by practicing positive affirmations, which come from Cognitive Behavioral Therapy (CBT). The CBT framework is based on the concept that our thoughts, feelings, and behaviors are all connected and influence each other. You’ve likely heard of CBT as it’s one of the most studied therapeutic interventions in mental health. Research shows us time and time again from the CBT realm and even the meditation realm that we are not our thoughts and that the thoughts we choose to believe impact how we move through the world. Positive affirmations are positive thoughts a person intentionally chooses to think and believe. A simple affirmation like, “I can do this,” or “I am resilient,” can be just the boost you need to get out of bed another day and work on finding a way towards improving your health. 

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