What Are Microplastics and How to Avoid Them
Written by Lindsey Champney, Health and Wellness Coach
Lindsey is a board-certified health and wellness coach who ensures the highest standard of care and a client-led approach to health and wellness goals. Lindsey loves to help others achieve their best self by partnering with clients to determine achievable health goals and specific action steps to get there.
Microplastics are in our food, air, drinking water, cleaning products, cosmetics, waste, and beyond. These tiny particles may seem impossible to avoid; however, they are linked to a range of health concerns, making it essential to limit exposure whenever possible.
While it might seem overwhelming, there are practical ways to reduce your contact with microplastics and minimize their use. These small but prevalent toxins pose significant risks to our health, so it’s important to be informed and make conscious choices.
What are microplastics?
Microplastics are plastic pieces that measure less than five millimeters in length. These tiny plastic particles fall into two main categories:
Primary microplastics: These are purposefully manufactured tiny plastic particles, such as microbeads found in cosmetics, cleaning products, clothing, and toothpaste.
Secondary microplastics: These result from the breakdown of larger plastic items (e.g., bottles, packaging, and fishing nets) over time due to environmental factors like sunlight, wind, and water.
The primary sources of both types include:
Everyday products: Cosmetics, clothing, and cleaning agents.
Industrial and agricultural activities: Plastic pellets, irrigation tubes, fertilizers, synthetic textiles, and tire wear.
Wastewater systems: Microplastics from treated water that ultimately flow into rivers and oceans.
How do microplastics enter the human body?
There are various ways microplastics can enter the body, with food and water being the most common. Seafood, in particular, contains high amounts of microplastics, as our oceans and lakes are overloaded with plastic pollution. We ingest microplastics through food packaging, especially when it is exposed to heat, which causes more microplastics to be released. Testing has also shown that microplastics are present in bottled and tap water and, in some cases, even filtered or natural spring sources.
Another significant route is through inhalation. Microplastics can be inhaled via airborne particles from dust, indoor environments (such as carpets and upholstery), or outdoor air pollution. These tiny plastic particles are all around us.
The third main pathway for microplastics to enter the body is through dermal (skin) absorption, primarily from personal care products like exfoliating scrubs or body washes containing microbeads.
These everyday products make it easy for microplastics to enter our bodies without us even realizing it.
How do microplastics affect human health?
Microplastics can infiltrate various parts of the human body, including the blood, saliva, liver, kidneys, brain, and even the placenta. Detecting microplastics in these areas raises serious concerns about their potential effects on human health.
When plastics break down, they release harmful chemicals such as bisphenol A (BPA), phthalates, and flame retardants, which leach into the body. These substances are known to disrupt normal biological functions and may contribute to serious health issues, including reproductive and developmental challenges, cancer, respiratory problems, and compromised gut health.
Furthermore, microplastics can absorb persistent organic pollutants (POPs), including pesticides and heavy metals, from the environment. When these contaminated particles are consumed, they may transfer toxic substances into the body, causing cellular damage or developmental issues.
One of the most alarming discoveries is the detection of microplastics in the placenta. Studies have identified plastic particles on both the maternal and fetal sides of the placenta, suggesting that microplastics can cross the placental barrier. This raises concerns about their potential impact on fetal development.
What can we do to minimize exposure to microplastics?
There are a variety of ways to reduce exposure to microplastics. Although it is nearly impossible to avoid them altogether, consider these options:
Reduce plastic consumption
Limit single-use plastics, such as straws, bottles, and packaging, and adopt alternatives like glass, stainless steel, or biodegradable products.
Choose natural fibers in clothing and home textiles (wool, silk, hemp, or cotton).
Shop with reusable bags for groceries, home goods, and clothing.
Choose plastic-free cosmetic and beauty containers.
Watch your foods
Switch out plastic storage containers for glass, stainless steel, or ceramic.
Avoid warming plastic containers in the microwave.
Limit highly processed foods, which are typically packaged in plastic.
Swap plastic cutting boards for wooden or bamboo ones.
Choose fresh, wild-caught fish from reputable sources. Smaller fish, such as anchovies and sardines, contain fewer microplastics.
Clean your water
Use a water filter to help remove microplastics from drinking water. Consider a whole-house water filter to purify bathing water if your budget allows.
Purchase a single-use water bottle made from stainless steel or glass, or fill a reusable water bottle with filtered water before leaving the house.
Install a microfiber filter in the washing machine to prevent plastic microfibers from entering the water.
Purify your home air
Invest in HEPA air purifiers to protect your home and remove tiny microplastics.
Vacuum often to clear out dust. HEPA-filter vacuums are the most effective for removing microplastics.
Wash any synthetic clothing on a gentle cycle to reduce shedding.
Conclusion
Microplastics are an unavoidable part of modern life, but there are meaningful steps you can take to minimize their impact on your health and the environment. Making informed choices to reduce exposure, such as limiting plastic use, adopting natural alternatives, filtering water, and improving air quality, can make a significant difference in protecting health and reducing plastic pollution. Additionally, seek out companies and organizations actively working to reduce microplastics in their products. Every effort to reduce microplastics helps protect both our current health and future generations.
Lindsey Champney, Health and Wellness Coach
Lindsey is a board-certified health and wellness coach who ensures the highest standard of care and a client-led approach to health and wellness goals. Lindsey loves to help others achieve their best self by partnering with clients to determine achievable health goals and specific action steps to get there. She is passionate about leading a healthy lifestyle through proper nutrition, optimal sleep, exercise, stress management, and emotional well-being.
