How to Reduce Your Exposure to Microplastics

Are you eating a credit card’s worth of plastic each week? No, it’s likely nowhere near that. The widely circulated claim that we each ingest about 5 grams of microplastic weekly (the same amount in a credit card) has been debunked as a gross overestimate. However, there is no dispute that some microplastics are finding their way into our bodies.

Tiny particles of plastic have been discovered in the brain, liver, kidneys, and lungs. Microplastics have also been detected in human blood and other bodily fluids, including semen, saliva, and breast milk. Researchers at the University of New Mexico found high concentrations of microplastic in brain tissue — up to 20 times more than in other organs.

The health effects of microplastics in our bodies are not yet clear, as science is just beginning to examine the issue. However, early research is pointing to potential links between microplastics and several chronic diseases. Let’s take a closer look at the problem of microplastics and what steps you can take to reduce your exposure to them.

What Are Microplastics?

Microplastics are plastic particles that can be as large as 5 millimeters — about the size of a pencil eraser — to as small as 1 nanometer, which cannot be seen by the naked eye or most microscopes.

When larger plastic items like bottles and bags are discarded into the environment, they eventually break apart and release microplastics, which get into the soil, water, and air. These microplastics are then taken up by plants and animals, which enter our food supply.

Drinking water can be a major source of microplastics, either from tap or bottled water.

Some microplastics are intentionally created to be part of products we buy and use. For example, microplastics may be added to cosmetics, toothpastes, antiperspirants, cleaning agents, detergents, pesticides, and fertilizers.

It’s estimated that between 10 to 40 million metric tons of microplastics are released into the environment each year. The problem is getting worse, with the amount of microplastics going into the environment projected to double by 2040.

Why Are Microplastics a Concern?

Unlike other materials which decompose, microplastics never go away. They continue to persist in the environment and accumulate in plants, animals, and humans.

Research into the health effects of microplastics is in its early stages, but there is emerging evidence that increased exposure to microplastics may be a health threat.

• Cardiovascular health, including high blood pressure, diabetes, and stroke can be affected by microplastics, according to a study presented at the American College of Cardiology’s Annual Scientific Session.
• Human reproductive, digestive, and respiratory health is suspected to be harmed by microplastics, a published paper concludes.
• Inflammation and cell death can be caused by microplastics, lab tests have shown.

Some studies have not found evidence of health problems due to microplastics, so more research is needed to determine what level of exposure to microplastics is harmful to humans. In the meantime, it’s wise to take steps to limit the microplastics that go into your body.

What You Can Do

Here’s some suggestions for how you can reduce your intake of microplastics:

• Avoid plastic water bottles. Instead, use water bottles made of stainless steel or glass.
• Don’t microwave food in plastic containers. Heating can increase the breakdown of plastics, causing them to get into food. Use microwave-safe glass or ceramic containers for microwaving food.
• Leave space between plastic wrap and food. Don’t allow plastic wrap to come into contact with food, especially in a microwave, where it could melt. As an alternative, use wax paper, parchment paper, or paper towels in the microwave.
• Store food in non-plastic containers. Leftovers should be stored in glass, ceramic, or stainless steel containers instead of plastic. Likewise, wrap foods in aluminum foil instead of plastic wrap.
• Replace plastic kitchen items. For mixing bowls, spoons, cutting boards, and other kitchen items, products made of glass, wood, or metal are preferable. Silicone is a plastic, but it is less likely to shed microplastics than other types of plastic.
• Avoid non-stick cookware. Pots and pans with non-stick coatings may release microplastics, especially if the coating is scratched or damaged. Alternatives are cookware made of stainless steel, cast iron, or ceramics.
• Buy food in metal or glass containers. Whenever possible, opt for food products packaged in non-plastic containers such as glass jars or metal cans.
• Limit single-use plastics, such as plastic straws, cups, plates, and bags.
• Filter tap water. Running drinking water through a reverse osmosis (RO) filter can reduce microplastics. Countertop RO filters are available that don’t require any plumbing installation. Commercial bottled water can contain microplastics, so RO filtered tap water is a better alternative.
• Wear clothes made of natural fibers. Spandex, polyester, and nylon clothes are made from plastics. Whenever possible, choose clothes made from natural fibers like cotton and wool.
• Seek plastic-free cosmetics and toiletries. Several brands make products that are not packaged in plastic and/or do not contain microplastics.
• Don’t let young children play with plastic toys. Younger kids (up to age 3) tend to put toys in their mouths. Opt for wood toys or those made from natural fibers.
• Buy organic produce. Eating fruits and vegetables grown organically reduces exposure to pesticides, which can contain microplastics.
• Limit consumption of shellfish. Bivalves such as mussels, oysters, and clams filter water to get food and may have higher concentrations of microplastics in them.
• Make your own cleaners. Instead of using commercial cleaning products, which may contain microplastics, make your own cleaners from baking soda or vinegar. Check out these homemade cleaner recipes.

Protect Your Health and the Environment

While you’re likely not eating a credit card’s worth of plastic each week, microplastics are accumulating in your body through food and beverages you consume and products you use. Fortunately, there are many practical steps you can take to reduce your exposure to microplastics. Limiting the use of plastics can protect your health, and it will also help protect the environment.