Microplastics Simplified

You may have heard that the average human ingests about a credit card in size of plastic each week through microplastics. While this study has been debunked due to errors in calculations and significant overestimations, it reigns true that we are exposed to and ingest dangerous amounts of microplastics. Microplastics can be detrimental to our health, yet they are ever-present, sneaky, and incredibly difficult to avoid. Here, I will breakdown microplastics for you and present some simple adjustments to implement in your daily habits to limit your exposure to and consumption of microplastics.

Key Terms:

• Microplastics: small bits of plastic (>5mm in size) that are found ALL around us.

  • Primary microplastics: intentionally designed plastics that are miniscule and easily absorbed. These are small, bead like, plastics found predominantly in: personal care products, cosmetics, synthetic textiles (yes, your clothes), tires, and dust.

  • Secondary microplastics: created from larger pieces of plastic breaking down in size to become micro.

• BPAs, PFAS, Phthalates: common chemicals that makeup microplastics.

  • These chemicals can mimic human hormones that act as chemical messengers to manage processes such as reproduction, growth, and metabolism.

I will be honest with you, no matter how proactive and hyper-aware you are, you will not be able to fully avoid microplastics. They surround us in the air we breathe, products we use, food we eat, clothes we wear, etc. I do not say this to make you feel afraid and wrap yourself in tinfoil as you live off the grid in a hut- oh, contrare! I want to put you at ease- everything we encounter can be "dangerous" in one way or another- choose your battles. I would dissuade you from attempting to perfect your life and eradicating anything that might be harmful- truthfully, it's impossible. Beyond this, you will strip loads of enjoyment from your life as you develop an OCD like anxiety, becoming neurotic about perfectly clean living. As we go through these various recommendations, I would urge you to pick up the habits that feel accessible, sustainable, and affordable. Do not overwhelm yourself by implementing too many lifestyle adjustments that ultimately lead to you giving up all together because it is too much too soon. Think about what you can actually maintain; start small and eventually build on that.

Tips to Reduce Exposure to Microplastics (from simple to more complex):

• Do not heat up any form of plastic.

  • Do your best to avoid microwaving or reheating anything in a plastic carrier. When you heat plastic, it releases the dangerous chemicals mentioned above (BPAs/PFAS).

  • Opt instead for glass or ceramic which is heat-safe!

• Swap your plastic beverages for class or steel bottles.

  • This is a super simple yet crazy impactful adjustment that can be easily implemented and maintained. Get a variety of options- different sized water bottles, tumblers, coffee mugs, to-go-cups, etc.- I find that having a glass or steel option for any situation (in the house, gym car, purse, travel) helps me to completely avoid the need for plastic bottles.

  • Even the hot beverage to-go cups that appear to be paper are lined with plastic that breaks down into microplastics in your beverage.

  • The danger with plastic bottles is that when the plastics heat up, the aforementioned chemicals absorb into the drink/food. Even if you are not heating up the plastic yourself, imagine the process of getting the bottle to the store; there is a high likelihood that at some point along the journey, the bottles were left sitting out in the sun- heating up!

  • Obviously, there are bound to be situations where you are drinking or eating from plastic- that is totally okay! It is what we do habitually that will actually impact our health- not the infrequent moments where we let our guard down. When you can, pour your beverages into your safe bottles/glasses.

• Swap your plastic cutting boards for wood, glass, or stone boards that do not contain any plastics.

• Vaccuum your space more frequently to suck up microplastics floating around that you might otherwise inhale.

• Limit use of plastic bags/containers that directly contact your food (produce in plastic bags, plastic tupperware, takeout boxes, storage containers, etc.)

• Exercise and sweat more frequently.

  • Sweating is a great way to eliminate microplastics from your body through your lymphatic system.

• Increase your fiber intake.

  • Highly fibrous diets aid your gut in movement which supports the excretion of toxins from your system.

• Practice more deep breathing throughout your day.

  • This is such a simple habit to pick up that will help to flush microplastics out of your lungs- just focus on deep breaths for a few minutes throughout your day.

• Wash/dry your clothes less frequently.

  • Washing and drying machines tend to generate microplastics because they break down from the synthetic materials that makeup our clothes (think polyester).

  • Try to keep your clothes clean and machine wash and dry less often.

• Buy organic food as often as you can.

• Filter your water.

  • Microplastics sneak their way into our water very easily; if you have the ability and desire to filter your water, consider implementing a water filtration system, like reverse osmosis, to reduce the microplastics in your drinking water,

• Consider the clothes you wear.

  • Shockingly, our clothes are one of the primary sources for the microplastics that we ingest. If you are up for the challenge, and serious about limiting your microplastic exposure, opt for clothes made of cotton, linen, hemp, and wool; these materials are less likely to contain the microplastics that are prevalent in our ordinary materials, such as polyester, spandex, nylon, etc.