Category Archives: Healthy Mind

When you feel tired, anxious, or foggy, it’s easy to focus only on the surface symptoms. But these may actually be Tip of the Iceberg Symptoms — signs pointing to deeper imbalances beneath the surface.

In Functional Medicine, symptoms aren’t the problem — they’re messages from your body. They’re signals that something deeper needs care and attention. True healing happens when we look beyond what’s visible and uncover the root cause of your physical and mental health issues.

🌊 What Are “Tip of the Iceberg Symptoms”?

The phrase Tip of the Iceberg Symptoms describes the visible discomforts we notice — like fatigue, anxiety, or digestive problems — which are only a small piece of the whole picture.

Beneath those visible signs are underlying imbalances such as:

• Gut dysfunction and dysbiosis

• Nutrient deficiencies

• Hormonal and thyroid imbalance

• Chronic inflammation

• Toxin overload

• Mitochondrial dysfunction

• Emotional stress and trauma

• Impaired detox pathways

When these deeper causes go unaddressed, symptoms persist — or return stronger than before.

⚕️ Why Treating Only Symptoms Isn’t Enough

Treating symptoms alone is like patching cracks on the tip of an iceberg while ignoring what’s underneath. Medications may offer short-term relief but often don’t fix the root issue.

For example:

• Fatigue may be caused by thyroid imbalance or mitochondrial issues — not just stress.

• Brain fog may result from gut inflammation, food sensitivities, or toxin buildup.

• Anxiety or depression can stem from nutrient deficiencies, hormonal shifts, or chronic inflammation.

When we address the why behind the symptom, the healing process becomes lasting and complete.

🌿 Functional Medicine and Root Cause Healing

At Functional Mind LLC, we go beyond symptom management. We ask the deeper questions:
👉 Why are these symptoms happening?
👉 What’s beneath the surface?

Through comprehensive testing, nutrition, and lifestyle strategies, we uncover the root causes of your health challenges. Our goal is to restore balance to your body, mind, and energy — naturally and sustainably.

💫 Healing Happens Beneath the Surface

Your symptoms are not random; they’re your body’s language. The transformation begins when you stop suppressing them and start exploring their deeper meaning.

✨ True wellness starts when you look beneath the surface — where real healing begins.

👩‍⚕️ About Dr. Achina Stein and Functional Mind LLC

Dr. Achina Stein, DO, is a Functional Medicine Doctor, Board-Certified Psychiatrist, author, and Speaker dedicated to helping individuals uncover and heal the root causes of their symptoms.
At Functional Mind LLC, we blend science, nutrition, and integrative therapies to help patients achieve optimal physical, mental, and emotional health.

📞 Start Healing from the Root Cause

Are you ready to understand your Tip of the Iceberg Symptoms and uncover what’s really going on beneath the surface?

📅 Book your FREE 25-minute discovery call:
👉 fxnmind.com/free-consultation-with-achina

📞 Call: 401-270-4541

At Functional Mind LLC, we don’t just treat symptoms — we help you heal from the inside out.

The vagus nerve is one of the most important nerves in your body. It connects your brain to your heart, lungs, gut, and other organs. This nerve plays a key role in regulating stress, digestion, inflammation, and mood. Understanding the vagus nerve and its functions can help you improve your mental and physical health.

Why the Vagus Nerve Matters

A well-functioning vagus nerve helps your body stay balanced. It supports:

• Digestion: improves gut function, nutrient absorption, and gut microbiome health

• Heart: lowers heart rate and balances blood pressure

• Lungs: regulates breathing for relaxation

• Brain: supports focus, memory, and emotional stability

• Immune system: reduces inflammation and enhances immune response

A weak or unbalanced vagus nerve increases the risk of anxiety, depression, digestive problems, fatigue, inflammation, and irregular heart rate.

Signs of Vagus Nerve Dysfunction

Symptoms of vagus nerve dysfunction include:

• Persistent anxiety or feeling on edge

• Digestive problems such as bloating, reflux, constipation, or nausea

• Dizziness or fainting

• Chronic fatigue and low energy

• Difficulty swallowing or hoarseness

• Loss of appetite or unexplained weight changes

How to Reset the Vagus Nerve

You can naturally support and reset your vagus nerve with somatic tools. Practicing these daily strengthens the parasympathetic nervous system and restores balance:

• Deep belly breathing: inhale 4, exhale 6-8, lowers stress and improves digestion

• Humming, chanting, or singing: stimulates the vagus nerve through throat vibrations

• Cold exposure: Splash cold water on your face to activate the vagus nerve

• Yoga twists or cat-cow stretches: support digestion and reduce tension

• Grounding exercises: press your feet into the floor, shake, or tap your body to reduce stress

Addressing Root Causes of Mental Health

Focusing on root causes of mental health issues, including vagus nerve dysfunction, provides longer-lasting results than relying solely on antidepressants. Correcting underlying imbalances improves mood, digestion, stress resilience, and overall wellness.

Work With Functional Mind LLC

Dr. Achina Stein at Functional Mind LLC helps patients identify root causes of health challenges and restore balance using functional medicine. Her personalized approach targets both physical and mental health.

📞 Call: 401-270-4541
📅 Book your FREE 25-minute discovery call today: fxnmind.com/free-consultation-with-achina

When we think about pesticides, most of us imagine farms, crops, or weeds in the garden. But pesticides don’t just stay in the soil — they enter the food we eat, the water we drink, and even the air we breathe. Over time, these exposures can take a serious toll not only on physical health but also on mental well-being. Research now shows a clear connection between pesticides and mental health, linking long-term exposure to anxiety, depression, brain fog, and fatigue.

The Hidden Mental Health Costs of Pesticides

Decades of research confirm that pesticides are neurotoxic — meaning they interfere with the brain and nervous system. Even low-level, chronic exposures may increase the risk of:

• Anxiety & Irritability – By disrupting neurotransmitters like serotonin and dopamine, pesticides can fuel anxious thoughts and emotional instability.
• Depression – Chronic exposure alters brain chemistry and hormone balance, which can lower resilience and mood.
• Brain Fog & Memory Problems – Pesticides may impair mitochondrial function, the “energy factories” of brain cells, leading to cognitive decline and chronic fatigue.
• Sleep Disturbances – Some pesticides interfere with melatonin and circadian rhythm, robbing the body of restorative sleep.
• Childhood Developmental Delays – Research links prenatal and early-life exposure to learning difficulties, behavioral disorders, and increased risk of ADHD.

While one meal or exposure may not trigger symptoms, the cumulative effect matters most. Pesticides accumulate in fat tissue and continue circulating in the body, which is why long-term exposure can quietly wear down mental resilience.

Environmental Toxins and Brain Health

The brain is especially vulnerable to toxins because it relies on a delicate balance of chemicals to function properly. Pesticides can:

• Cross the blood-brain barrier, entering areas that should be protected.
• Create oxidative stress, damaging neurons and leading to inflammation.
• Disrupt the gut-brain axis, since many pesticides also damage gut microbiota that regulate mood.
• Mimic or block hormones, leading to hormonal imbalances that affect mood, energy, and cognition.

This combination can explain why people exposed to pesticides often report headaches, fatigue, mood swings, and brain fog before more serious conditions develop.

🙋‍♀️ My Take as a Functional Medicine Doctor

This week, The New York Times reported on parents in Nebraska pushing back against expanded pesticide use.

As a functional medicine physician, I see how environmental toxins like pesticides can quietly undermine mental health, contributing to fatigue, anxiety, depression, and brain fog.
Protecting your family isn’t just about avoiding illness — it’s about supporting brain health, resilience, and long-term well-being.

What You Can Do to Protect Your Family

While we can’t avoid all pesticides, we can take powerful steps to reduce their impact on brain health:
🥗 Food Choices

• Prioritize organic options, especially for the Dirty Dozen (produce with the highest pesticide residues).
• Wash and peel fruits and vegetables thoroughly.
• Buy from local farms that limit chemical use.

🚰 Water Safety

• Install a carbon or reverse osmosis filter to reduce pesticide runoff.
• Stay updated on local water quality reports.

🏡 Home & Garden

• Use natural alternatives like neem oil, diatomaceous earth, vinegar sprays, or essential oils for pest control.
• Encourage schools and community spaces to minimize spraying near children.

🍋 Detox Support

• Eat foods that activate detox pathways: cruciferous vegetables, garlic, turmeric, green tea, and citrus.
• Support gut health with probiotics and fiber.
• Get quality sleep — when your brain performs its own “detox cycle” through the glymphatic system.

At Functional Mind LLC, our approach goes beyond masking symptoms. We ask:

• Could fatigue, anxiety, or depression be connected to environmental toxins?
• Are pesticides, mold, or heavy metals silently driving brain inflammation?
• What nutrient deficiencies make the brain more vulnerable to toxins?

Through advanced testing and personalized care, we identify hidden triggers and guide patients in reducing exposures, supporting detoxification, and restoring brain health naturally.

📞 Call: 401-270-4541
📅 Book your FREE 25-minute discovery call today:
👉 fxnmind.com/free-consultation-with-achina

The conversation about pesticides and mental health is only beginning, but the evidence is strong: these chemicals affect far more than crops — they affect our minds. By making mindful choices at home, advocating for safer policies in our communities, and supporting the body with functional medicine strategies, we can protect both present and future generations.

Many people think hydration is as simple as drinking water. But here’s the truth: the secret to hydration isn’t just water—it’s electrolytes.

If you’ve ever felt like water “goes straight through you” (sending you to the bathroom all day 🚽), you’re not alone. The problem isn’t how much water you drink—it’s how effectively your body absorbs it. Understanding this secret to hydration can dramatically improve your energy, focus, and overall wellness.

Why Electrolytes Are the Secret to Hydration

Electrolytes are minerals like sodium, potassium, magnesium, and calcium. They act as “gatekeepers” that help water move into your cells. Without them, much of the water you drink simply passes through your system, leaving you still feeling dehydrated.

Think of electrolytes as the key that unlocks your body’s hydration potential. When water reaches your cells, it supports:

• Brain function and mental clarity 🧠

• Muscle function and recovery 💪

• Energy production ⚡

• Proper nerve signaling

• Immune system efficiency 🛡️

In short, electrolytes are the essential piece of the hydration puzzle.

How Much Water Should You Drink Daily?

A simple guideline to follow is half your body weight in ounces of water per day:

• 140 lbs → ~70 ounces

• 180 lbs → ~90 ounces

⚠️ Important: If you’re not used to drinking this much water, increase gradually. Jumping from 20 ounces to 70 overnight can overwhelm your system and cause discomfort.

💡 Tip: Pair water intake with electrolytes to ensure your body can actually absorb it efficiently—this is the key to the secret to hydration.

Signs You Might Not Be Hydrated Properly

Even if you’re drinking water, you may still be dehydrated if your cells aren’t absorbing it. Watch out for these common signs:

• Persistent fatigue or low energy

• Brain fog or difficulty concentrating

• Headaches or dizziness

• Muscle cramps or weakness

• Dry skin, lips, or mouth

Adding electrolytes can help address these issues by allowing water to reach your cells, which is why it’s a core part of the secret to hydration.

Practical Tips to Unlock the Secret to Hydration

Here’s how to put this secret to hydration into practice in your daily life:

1. Add Electrolytes: Mineral drops, clean electrolyte powders, or foods rich in potassium and magnesium (like bananas, avocados, leafy greens).

2. Sip Throughout the Day: Small, steady sips hydrate better than large amounts at once.

3. Eat Hydrating Foods: Fruits and vegetables such as cucumbers, watermelon, oranges, and strawberries provide water and natural electrolytes.

4. Adjust for Activity: Exercise, sweating, or caffeine consumption increases hydration needs.

5. Track Your Progress: Notice how your energy, focus, and mood improve when hydration is optimized.

Benefits of Applying the Secret to Hydration

Once you unlock the secret to hydration, the benefits are wide-ranging:

• 🧠 Improved brain function and cognitive clarity

• ⚡ More consistent energy levels

• 💪 Faster muscle recovery and performance

• 😴 Better sleep quality

• 🛡️ Stronger immune system and overall wellness

• 🌿 Enhanced mood and mental health

Proper hydration is a simple, powerful habit that supports every system in your body.

How Functional Mind LLC Can Help

At Functional Mind LLC, we focus on simple, practical habits that can transform your physical and mental health. Hydration is one of those foundational habits that makes a big difference in energy, focus, and mood.

📞 Call: 401-270-4541
📅 Book your FREE 25-minute discovery call today:
👉 fxnmind.com/free-consultation-with-achina

When most people hear the word microplastics, they think of pollution in our oceans. But the truth is far more alarming—microplastics are everywhere. They’re in the air we breathe, the water we drink, the food we eat, and even in the dust that settles in our homes. Studies suggest that the average person consumes thousands of microplastic particles every year. While the physical risks are concerning, fewer people realize the strong connection between microplastics and mental health. Emerging research shows these invisible plastics may be affecting your brain, mood, and emotional well-being.

What Are Microplastics and Why Are They Harmful?

Microplastics are tiny plastic particles less than 5mm in size. They come from the breakdown of larger plastic products and from items we use every single day. Because of their small size, they easily spread through the environment—and once inside the body, they can be difficult to eliminate.

The growing concern is not only about how they harm the planet but also how microplastics and mental health are interconnected.

Everyday Sources of Microplastics

You may be surprised to learn how many everyday items contribute to microplastic exposure:

🥤 Plastic Bottles and Containers

Hot liquids, microwaving, and repeated use cause plastics to break down and shed particles directly into food and drinks.

👕 Synthetic Clothing

Clothes made from polyester, nylon, acrylic, or spandex release microfibers during every wash. These fibers often end up in waterways and can make their way back into your body.

🧼 Cosmetics and Personal Care Products

Many scrubs, toothpaste, and lotions contain plastic microbeads that are too small for water treatment systems to filter out.

☕ Tea Bags and Coffee Pods

Some tea bags contain plastic linings that release billions of microplastic particles when steeped. Single-use coffee pods can also be a source.

🧹 Household Dust and Packaging

Carpets, furniture, curtains, and packaging materials slowly shed microplastics into the dust we inhale daily.

🍴 Plastic Kitchenware and Utensils

Plastic cutting boards, spatulas, and food containers release microplastics when scratched or exposed to heat.

🧸 Children’s Toys and Personal Items

Many toys and household items made from plastic gradually release microplastics that children may ingest or breathe in.

The Link Between Microplastics and Mental Health

The relationship between microplastics and mental health is still being studied, but evidence is growing that these particles affect the brain and mood in several ways:

• Inflammation: Microplastics trigger chronic inflammation, which research links to depression, anxiety, and brain fog.

• Hormone Disruption: Chemicals like BPA and phthalates act as endocrine disruptors, interfering with serotonin, dopamine, and other mood-regulating hormones.

• Gut–Brain Axis Interference: Microplastics can disrupt gut health and the microbiome, which plays a major role in mood and mental clarity.

• Potential Neurotoxicity: Early research suggests microplastics may cross the blood-brain barrier, raising concerns about long-term impacts on memory, focus, and emotional regulation.

This makes the connection between microplastics and mental health an important area of concern for anyone struggling with depression, anxiety, or cognitive issues.

How to Reduce Microplastic Exposure

The good news? You can take practical steps to reduce your exposure and protect your mental health:

• Use glass, stainless steel, or ceramic containers instead of plastic.

• Choose natural fabrics like cotton, linen, and hemp, and use a microfiber-catching laundry bag.

• Drink filtered water rather than bottled water.

• Switch to plastic-free personal care products with natural ingredients.

• Vacuum with a HEPA filter and dust your home regularly.

• Replace plastic utensils and cutting boards with wooden or stainless steel alternatives.

Even small lifestyle shifts can add up to big benefits for your brain health, mood, and overall well-being.

Everything Is Connected

It’s important to remember that our environment and our health are deeply connected. The same pollutants that damage ecosystems also have the power to harm our bodies and minds.

By being mindful of the products we use and reducing our reliance on plastics, we are not only protecting the planet but also safeguarding our own mental, emotional, and physical health.

How Functional Mind LLC Can Help

At Functional Mind LLC, Dr. Achina Stein and her team specialize in uncovering the hidden root causes of depression, anxiety, brain fog, and other mental health challenges. Many people are surprised to learn that environmental toxins, including microplastics, can play a role in mental health struggles.

Through a Functional Medicine approach, Dr. Stein helps patients:

• Identify environmental and nutritional factors affecting mood and brain health

• Support detoxification pathways to minimize the effects of toxins

• Rebalance hormones and gut health for improved mental clarity

• Create a personalized plan that addresses the whole person—not just symptoms

If you’ve been struggling with mood swings, anxiety, or depression and wondering if something deeper might be at play, you don’t have to figure it out alone.

📞 Call: 401-270-4541
📅 Book your FREE 25-minute discovery call today:
👉 fxnmind.com/free-consultation-with-achina