Microplastics in Your Body: Health Risks and How to Fight Back
After recently getting a microplastic test and discovering high levels in my own body, I am motivated to dive deep into understanding the sources of microplastic exposure and finding solutions to reduce and remove them. It’s been eye-opening to learn just how pervasive these tiny plastic particles are and how they may be affecting our health. This journey isn’t just about improving my own well-being; I’m committed to helping the people I care about, including my friends and clients, make informed choices to limit exposure and protect their health. Together, we can take steps to reduce our reliance on plastics, implement safer practices, and advocate for changes that benefit us all.
Microplastics—tiny particles of plastic less than 5 millimeters in size—have infiltrated nearly every corner of the earth, including our bodies—and they’re raising serious health concerns. A recent study discovered microplastics in the brains of mice, where they caused inflammation and signs of cognitive decline. Although the full impact on human health is still being studied, researchers are finding links between microplastics and issues like fertility problems, hormone disruption, and an increased risk of cancer. Since these tiny particles are so prevalent—in our food, water, and even household dust—completely avoiding them isn’t realistic. But there are practical ways to reduce exposure, like using glass or stainless steel containers, filtering air and water, and choosing clothes made from natural fibers. Of course, tackling this issue goes beyond personal choices—governments and manufacturers need to step up with smarter policies and solutions to cut down on plastic production and pollution. Below are the health risks, the top ways that microplastics are entering our bodies, and simple and practical steps that we can implement to avoid them.
Ingesting microplastics comes with significant health risks that are becoming harder to ignore. These tiny particles can cause inflammation, mess with your hormones, and disrupt the body’s natural balance, which can lead to problems like infertility, hormone-related illnesses, and delays in growth, learning, and emotional development. Emerging research indicates that microplastics may cross the blood-brain barrier, raising concerns about their impact on our cognitive health. They can also disrupt gut health and carry harmful chemicals like BPA, phthalates, and PFAS, which have been linked to cancer, heart issues, and obesity. Microplastics can act as magnets for toxins like heavy metals and pesticides, amplifying their potential harm. We’re still learning just how deeply this affects human health, and while avoiding them completely may not be possible, understanding the primary pathways they enter our bodies can empower us to reduce our exposure.
Here's a closer look at the most avoidable pathways and practical ways to combat each.
1. Drinking Clean Water
How It Happens: Microplastics are commonly found in tap water, bottled water, and other common beverages. Bottled water often contains twice as many microplastics as tap water, primarily due to the packaging process.
What We Can Do:
Use a High-Quality Water Filter: Install a water filter capable of removing microplastics. Most refrigerator filters are designed to filter particles down to about 0.5 microns, so they may capture larger microplastics but will miss smaller ones. Look for filters with a pore size of 0.1 microns or smaller for better microplastic filtration.
Ditch Bottled Water: Invest in a reusable glass or stainless steel water bottle and fill it with filtered tap water.
Choose Glass Over Plastic Packaging: When buying beverages, opt for glass bottles instead of plastic.
2. Food Packaging
How It Happens: Microplastics can leach from food packaging into the items we consume, especially when exposed to heat or prolonged storage. Plastic wrap, containers, and even teabags can release particles into food and beverages.
What We Can Do:
Switch to Reusable Alternatives: Use glass, stainless steel, or silicone containers for food storage.
Avoid Heating Food in Plastic: Microwaving or heating food in plastic containers increases microplastic contamination. Transfer food to glass or ceramic dishes for reheating.
Look for Plastic-Free Teabags: Many tea bags are made with plastic. Opt for looseleaf tea or brands that use compostable, plastic-free bags.
3. Personal Care Products
How It Happens: Some exfoliants, face washes, and other personal care products contain microbeads, a type of microplastic. These particles can be absorbed through the skin or inadvertently ingested.
What We Can Do:
Read Labels: In a report by Plastic: The Hidden Beauty Ingredients, 87% of products from four best-selling brands were found to contain microplastics. Avoid products containing ingredients like polyethylene (PE) or polypropylene (PP).
Choose Natural Alternatives: Look for exfoliants and skincare products that use natural abrasives, such as sugar, salt, or ground nuts.
Support Bans on Microbeads: Many regions are implementing bans on microbeads, but supporting businesses that voluntarily exclude them can accelerate change.
4. Household Dust
How It Happens: Microplastics from synthetic textiles, furniture, and other household items can break down and become part of the dust we breathe in.
What We Can Do:
Vacuum with a HEPA Filter: Use a vacuum equipped with a HEPA filter to trap microplastics in dust.
Ventilate Regularly: Open windows and use air purifiers to reduce indoor dust accumulation.
Wash Synthetic Fabrics with Care: Use a microfiber filter bag or a washing machine filter to catch microplastic fibers released during laundry.
5. Seafood Consumption
How It Happens: Marine animals, especially shellfish, ingest microplastics, which accumulate in their digestive tracts and sometimes transfer to our plates.
What We Can Do:
Source Responsibly: Choose seafood from trusted, sustainable sources that monitor microplastic contamination.
Diversify Protein Sources: Incorporate more plant-based proteins into your diet to reduce reliance on seafood.
Remove the Most Contaminated Seafood Sources: Avoid consuming oysters and digestive tracts of shellfish, where microplastics are filtered and concentrated.
6. Airborne Microplastics
How It Happens: Tiny plastic particles in the air can be inhaled, especially in urban or industrial areas. Indoor air can also be a significant source due to synthetic materials in household items.
What We Can Do:
Invest in an Air Purifier: Use an air purifier with a HEPA filter to capture airborne microplastics indoors.
Minimize Synthetic Materials: Opt for natural materials like cotton, wool, or wood when choosing furniture, textiles, and decor.
Reduce Outdoor Exposure: For running, biking, or walking, opt for routes away from busy roads or highways.
While microplastics are ubiquitous, reducing our exposure to them is not only possible but also crucial for our long-term health. Making small, mindful changes can lead to significant impacts, both for our health and the environment.
What About the Microplastics We’ve Already Ingested?
While there is no way to completely eliminate microplastics that have already been ingested, there is promising new research on the effectiveness of plasma filtration as a way of reducing contaminates in our blood. As of now, it is still very costly and not readily available. Thankfully, our bodies have natural detoxification mechanisms that can significantly reduce microplastics and their potential harm. Additionally, there are dietary and lifestyle practices that may support our body's ability to manage and minimize the effects of these contaminants. Here are some of the top ways:
1. Support Natural Elimination Processes
Eat FiberRich Foods: Fiber helps bind unwanted particles and toxins in the digestive tract, promoting their elimination.
Examples: Fruits, vegetables, whole grains, nuts, seeds, and legumes.
Stay Hydrated: Drinking plenty of water supports healthy digestion and kidney function, aiding in toxin removal.
2. Boost Antioxidant Intake
Focus on AntioxidantRich Foods:
Examples: Blueberries, spinach, kale, turmeric, green tea, and dark chocolate.
Consider Supplements: Consider supplements like vitamin C, vitamin E, and curcumin.
3. Support Liver and Kidney Function
Eat LiverSupporting Foods: Garlic, onions, cruciferous vegetables (broccoli, cauliflower, Brussels sprouts), and lemons.
Reduce Alcohol and Processed Foods: These burden the liver and hinder detoxification.
4. Promote a Healthy Gut Microbiome
Consume Fermented Foods: Yogurt, kefir, sauerkraut, kimchi, and miso promote beneficial gut bacteria.
Take Probiotics and Prebiotics: Support the gut with supplements or foods like bananas, asparagus, and garlic.
5. Sweat It Out
Exercise Regularly: Commit to activities that induce sweating, like walking uphill, jogging, biking, skiing, and snowshoeing.
Use a Sauna: Infrared saunas are particularly effective for promoting sweat and detoxification.
6. Detox with Binders
Activated Charcoal: Binds toxins in the gut, though it should only be used occasionally and under guidance.
Chlorella or Spirulina: Algae-based supplements that may help detoxify the body from harmful substances. These can be easily added to smoothies!
Bentonite Clay: A natural clay that may bind microplastics in the digestive system.
7. Support Cellular Health
Omega3 Fatty Acids: Found in flaxseeds, chia seeds, hemp seeds, algae oil, edamame, Brussels sprouts, seaweed, and walnuts, these support cellular health and reduce inflammation.
Minerals and Vitamins: Ensure adequate levels of zinc, magnesium, and B vitamins, which support metabolic detoxification.
8. Intermittent Fasting
Fasting can give your digestive system a break, allowing the body to focus on autophagy, the breaking down of damaged cells and detoxification.
Of course, consult a professional to ensure fasting is appropriate for your health condition. We’ve gone into this extensively in previous newsletters, so I won’t go in-depth here, but if you have further interest, look into the work of Valter Longo at USC and his book, The Longevity Diet.
I realize that all of the possible contaminants in our envir roment can get overwhelming and that it is tempting to just resign to throwing it all out the window but all of these actions are small and fairly easy and have benefits that roll over into other areas of our health and environment. Do what you can do!
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