Microplastics Are Everywhere — Here are 18 Ways to Keep Them Out of Your Body
When it comes to living healthy for as long as possible, purging plastic from your life will get your longevity wagon rolling in the right direction. The stuff that was a few decades ago was seen as the ultimate modern convenience must-have – Tupperware Party anyone? – we now know is an incredibly problematic, disease-triggering product that hovers near the top of the must-to-avoid list. It’s a scourge that poisons both the body and the planet.
A big part of the plastic problem is the matter of ‘microplastics,’ and ‘nanoplastics’ – those bazillions of plastic particles, some smaller than a grain of rice and some not visible without a microscope that are everywhere. They’ve infiltrated just about every aspect of our environment: the air we breathe, the food we eat, the water we drink, the clothes we wear, the furniture we sit on and so much more.
Studies indicate that, thanks to this plastic pollution of our air, water, soil and home environments, most of us are consuming countless microplastic particles annually, putting us in the path of multiple damaging health effects. While completely eliminating microplastics and their microscopic ‘nano’ siblings is pretty much impossible, it is possible to curb exposure quite a bit. And, since we don’t yet know where the disease tipping point is, the smart money is on slashing exposure however we can. Here are a few ways go about it, plus some thoughts on why you absolutely must:
What are microplastics anyway?
You’ve probably been hearing a lot about microplastics recently but, what exactly are they, where do they come from – and why are microplastics so pervasive? In short, they’re tiny plastic particles that result when larger plastic materials break down. The micro versions are mostly smaller than a grain of rice, and the nanos are best seen with a microscope. Both are extremely common, flaking off and breaking off from everyday stuff like food packaging, kitchen utensils, synthetic clothing, vehicle tires, and even kitchen cutting boards. Because they're so small, we can easily ingest or inhale them without noticing, which raises some big questions about what they might be doing to us. Let’s just say, it doesn’t look great.
Microplastics are bad news for the brain – and ultimately longevity.
Not especially concerned about environmental contaminants like plastics? Think again. Let’s start by taking a quick look at a rather important organ, your brain. In a study just published in the journal Nature Medicine, University of New Mexico scientists found that microplastic levels in human brain tissue have gone up by an astonishing 50% between 2016 and 2024. Hardly good news for noggins.
What’s more, other studies have found that brain samples from people with dementia had up to 10 times more plastic than those without the condition! Though it’s too soon to say for sure yet if microplastics are directly responsible, these particles tend to build up in fatty tissue, so it stands to reason that the brain – which is made up of roughly 60% fat – would be especially vulnerable to microplastic and nanoplastic accumulation. Scientists believe that this accumulation, besides the chemical insult, likely creates a physical barrier, obstructing blood flow and impairing brain function, setting the stage for longevity killers like Parkinson’s, Alzheimer’s, cancer, and other systematic ills.
Microplastics undermine the health of the rest of you too.
Other studies have found the presence of microplastics in other vulnerable parts of the body, including in the blood, liver, kidney and major organs like the heart and kidneys. One study reported that microplastics may elevate stroke and heart attack risk, and a study published a few weeks ago revealed a potential link between eating from plastic takeout containers and an increased risk of congestive heart failure. The thinking is that plastic exposure, and the toxic chemicals bound up in the particles may cause changes in the gut microbiome, leading to inflammation and ramping up oxidative stress.
So, before you crack open your next liter of H2O, you might ask yourself if you really want to ingest the 240,000 or so microscopic pieces of plastic that go along with your drink, according to a recent Columbia University count. Didn’t think so.
Keep microplastics out of your body – and off your plate.
While the recent news about the pervasiveness of microplastics is indeed alarming, no need to freak out. Keep ‘em out instead (or at least as many as possible). Start with food, drinks and kitchen items, which for most people, the primary sources of daily exposure. Here are 18 quick tips to keep a lot of those particles out of your system:
- Eat fresh food!
One more reason to pass on processed foods? The more processed a product is, the more microplastics you can expect them to contain, not only from their leeching containers and plastic wrap, but also from the contaminated water and soil they’re grown in, and from the industrial food manufacturing process as well.
- Lean into fiber.
Leaning into fresh, high-fiber foods has a benefit you might not expect: they can help escort some of those plastic particles out of your system. Turns out, fiber binds to microplastics which helps cut down absorption and boosts elimination, so the stuff can pass through and out of your system, instead of hanging around and causing trouble.
- Eat better animal proteins.
Factory farmed or commercially produced meats do little good for your body. Not surprisingly, according to a study in Nature Medicine, they’re more likely to have been raised in plastic-contaminated conditions, and raised on contaminated feed and water, which then gets passed onto you when you eat them. What’s the alternative? Get your proteins from the cleanest sources possible, such as local, small batch organic producers and farmers’ market offerings.
- Be conscious of your seafood consumption.
As go about their aquatic business, fish and shellfish often ingest microplastics, which can accumulate in their bodies, and eventually ours after eating them. While eliminating seafood may not be practical, choosing sustainably sourced seafood and consuming smaller fish lower in the food chain can help reduce exposure. Also keep consumption to not more than 2 or 3 days a week.
- Switch to loose leaf tea instead of tea bags.
Some tea bags contain plastic, while others come in plastic mesh bags, either of which can release microplastics into the hot water. Far better to make your brew using loose leaf tea, brewed in a metal infuser or unbleached paper bags.
- Wash fruits and veggies thoroughly.
Produce can be contaminated with microplastics from polluted soil and water, as well as being wrapped in plastic wrap at the grocery store. Rinsing and scrubbing fruits and vegetables before you dive in can help remove some of the surface contaminants, including those tiny plastic particles.
- Pass on bubble gum and Wrigley’s.
It may seem hard to believe but many commercial chewing gums contain plastic-based ingredients. If you’re gonna chew gum, choose natural gum alternatives to reduce microplastic ingestion.
- Upgrade your salt.
Studies have found microplastics in table salt. Choose high-quality sea salt from the cleanest water sources possible with minimal processing to help limit exposure. Authentic, high-quality Himalayan salt is also a good choice and far less likely to be contaminated.
- Filter your drinking water.
Many microplastics enter our bodies through tap and bottled water, so it’s best to minimize the amount you ingest. For home use, opt for a high-quality water filter, such as one with activated carbon or reverse osmosis, to help remove some of these particles. Be sure to check brand and filter ratings with an independent source like the Environmental Working Group or Consumer Reports to confirm effectiveness against microplastics – as not all filters are designed to extract microplastics. For countertop versions, check the ratings on these as well but also look for ones that come with a glass or stainless pitcher instead of plastic.
- Drink from glass or stainless-steel bottles.
Plastic water bottles can leach microplastics into the liquid inside. Using a reusable glass or stainless-steel bottle reduces the risk of ingesting plastic fragments.
- Avoid everything in plastic packaging.
Most food and beverage containers release microplastics, especially when exposed to heat, so the less packaging the better and make fresh and unpackaged your default. After shopping, decant purchases and store in glass or stainless, not plastic
- Skip paper plates and cups.
Yup, they too come with plastic! Though it’s tough to see, usually they’ll have a thin plastic coating which, like plastic containers, will break down and leach into food while heating up in the microwave.
- Never heat plastic containers.
Heating food in plastic containers, whether in the microwave or the oven, can cause plastics to break down and leach into food. Always use glass or ceramic containers for reheating meals. Also, avoid putting warm or hot food in plastic containers. Here too, the breakdown and leaching are big concerns.
- Ditch your plastic cutting board.
With every slice, dice and chop, your board is releasing tiny plastic flakes into your food, and we say a big “no thank you” to that. Instead, switch to sustainable wood or bamboo cutting boards.
- Jettison plastic cooking utensils and plastic eating utensils.
Here too, with every swish round the pan, your plastic cooking spoons and spatulas add tiny plastic flakes to your meal, so make the switch to wood and bamboo. And just say no to plastic utensils which can also flake plastic particles into your morning oats.
- Reduce single-use plastics.
Plastic utensils, straws, cups, and shopping bags contribute to microplastic pollution of the environment when they degrade – so try not to be part of the problem. Pass on single-use items and replace with reusable alternatives made from bamboo, stainless steel or glass to limit reduce generating plastic waste.
- Cool it on the plastic wrap and zip-lock bags.
Plastic wraps and freezer storage and sandwich bags can shed microplastics when in contact with food. Use beeswax wraps or reusable cloth bags instead. Got a backlog of bags you’re not quite ready to part with? Repurpose them. Use them to store office supplies, jewelry, t-shirts, gloves, hats, etc., or toss a few in your suitcases to use later for packing toiletries, shoes, underwear and small items.
- Rethink your kitchen sink.
As in, rethink your kitchen sponge. Most synthetic sponges will release microplastics during use, so make the switch to biodegradable sponges or natural fiber alternatives. While you’re at it, streamline plastic packaging use by switching from bottles of dishwashing liquid to kinder-to-the-earth powdered, bar or tablet soaps.
