Start by removing yourself from exposure as much as possible. Even short breaks outside or sleeping in a safer space can give your body relief. Open windows if outdoor air quality allows, and run HEPA filtration units to capture spores inside. If you see visible mold, document it with photos—this will help if you need to work with landlords, insurance, or remediation companies later.

If financially possible, schedule professional testing (ERMI or HERTSMI-2 are common options) to confirm contamination and identify the type of mold present. Not all molds produce the same toxins, and understanding the source helps guide the best plan for cleanup.

Most importantly, listen to your body. If symptoms lessen when you’re away and worsen when you return, that’s valuable data in itself. The earlier you reduce exposure, the more energy your body has to start healing.

Mold illness often looks like many other conditions— fatigue, brain fog, sinus congestion, gut problems, anxiety, even unexplained skin or hormonal shifts. That’s why it’s so commonly missed. The key clue is that your symptoms improve when you’re away from a suspected environment and flare when you return. This “location effect” is one of the strongest indicators of mold as a root cause.

For more objective insight, you can add in testing. A urine mycotoxin test measures the toxins your body is excreting and can help confirm exposure, while a Visual Contrast Sensitivity (VCS) test is a simple, non-invasive screening that looks at how mold-related toxins affect your optic nerve and brain function.

These tools aren’t perfect, but when combined with your symptom history and environment clues, they provide powerful evidence that mold is at play.

Ultimately, tuning into both your body’s responses and objective data will give you the clearest picture—and the best starting point for recovery.

Porous items like couches, mattresses, upholstered chairs, paper books, and even most clothing are extremely difficult—if not impossible—to fully clean. The reason is that mold spores and the microscopic toxins they release can penetrate deep into the fibers, foam, or paper. Even if the item looks clean on the surface, the contamination can remain inside, releasing particles into your air and triggering symptoms every time you use or handle it.

On the other hand, hard, non-porous items—like glass, metal, plastic, solid wood, and ceramics—are much easier to clean. These can usually be wiped down with a damp microfiber cloth and a mild detergent or vinegar solution. For added protection, you can follow with 70% isopropyl alcohol, which evaporates quickly and helps remove residual spores and toxins. Be thorough: wipe every side, corner, and edge, then allow the items to fully dry.

It’s also important to remember that if you’re the one who’s mold-sick, you should not be the one doing the cleaning. The process of wiping, disturbing dust, and handling contaminated items can release spores into the air and overwhelm your system, setting back your recovery. If at all possible, have a healthy family member, trusted friend, or professional remediation company handle the cleaning for you while you stay out of the environment.

I know this is one of the most heartbreaking parts of mold illness—the reality of letting go of belongings tied to memories, milestones, and comfort. But here’s the truth: you can rebuild “things,” but you cannot rebuild your health if you keep re-exposing yourself. Your health, your body, and your future come first. Once you’re strong and stable, you’ll be in a better position to replace what you’ve lost with items that truly support a clean, safe home.

Consistency is the single most important key to recovery. Healing from mold illness isn’t about quick fixes or one-time detox hacks—it’s about giving your body steady, reliable nutrition every single day so it has the raw materials it needs to repair, detoxify, and regain balance.

Healing through food isn’t about perfection—it’s about consistency. One nutrient-dense meal won’t undo months or years of exposure, just like one less-than-ideal meal won’t undo your progress. But day after day of steady nourishment builds resilience. Over time, you’ll notice improved energy, clearer thinking, calmer moods, and a body that feels safer and more stable.

Think of it as laying bricks for a strong foundation. Each meal is a brick. Alone, one brick isn’t much—but together, they create the structure of your recovery.

Some people don’t tolerate probiotics well during mold illness, especially if fungal overgrowth is present. Instead, feed your gut with fiber-rich foods and let your microbiome balance itself naturally.

Gentle is best. Walking, stretching, or yoga helps lymphatic flow without mobilizing too many toxins. As energy improves, slowly increase activity—never push to the point of crash.

It varies. Some notice improvements in months, others take years. On average, adrenal recovery alone takes about 3 months if exposure is removed and diet is supportive—so steady progress is realistic.

Supplements may help short-term, but food is the foundation. Real nutrients in steady, daily doses through food provide the cofactors, antioxidants, and amino acids your body needs to rebuild.