How to Reduce Exposure to Microplastics

Microplastics are ubiquitous. Though you can’t see them with the naked eye, they’re found almost everywhere — in our food, our cleaning supplies and cosmetics, our water, the air we breathe — and increasingly, in our bodies.

Plastic production is expected to triple in the next 30 years, which means our exposure will also likely increase significantly, says Tracey J. Woodruff, PhD, MPH, a professor and director of the program on reproductive health and the environment at the University of California in San Francisco.

But there are still steps you can take to reduce your risks, she says. “Even small reductions in exposure can reduce the overall load of microplastics in our bodies,” says Dr. Woodruff.

“For pretty much any part of the body you can name, there’s a study that’s found microplastics there,” says Gregg Stanwood, PhD, developmental neuropharmacologist and behavior neuroscientist at the college of medicine at Florida State in Tallahassee. “They’ve been documented in blood samples, blood vessels, urine samples, the lungs, in the GI tract, the brain, the placenta of pregnant women, and in breast milk and semen,” he says.

Microplastics in our food and water mean that a major way we’re exposed is through eating and drinking.

“The average person consumes a credit card’s worth of plastic every week, and that is something we should all be concerned about,” says Abena BakenRa, MPH, a microplastics researcher at the program on reproductive health and the environment at the University of California in San Francisco.

“The respiratory system is also at risk from inhaled nanoparticles,” plastic pieces even smaller than microplastics, says Amelia Meyer, a research program manager in environmentally mediated infectious diseases at Stanford University in California.

Research suggests that smaller particles may enter the body via sweat glands, hair follicles, or skin injuries, though evidence for this is still preliminary, Meyer says.

“Data on microplastics and health impacts has not yet met the threshold for slam-dunk causal but is highly suggestive of causal harm — and the magnitudes are great enough that I would say we need to take this seriously and work to prevent or minimize harm wherever we can,” says Devika Bhushan, MD, a pediatrician based in San Francisco and an adjunct faculty member at Stanford University.

• Oxidative Stress and Inflammation Oxidative stress is when the body's ability to produce antioxidants is overwhelmed by the amount of free radicals. Oxidative stress and inflammation can lead to cell and tissue damage, which could contribute to various health issues.
• Damage to the Respiratory, Digestive, and Reproductive Systems This includes negatively impacting sperm quality in men and potentially egg development in women.
• Lung and Colon Cancer
• Increased Risk of Heart Attack, Stroke, and Death

While it may be virtually impossible to avoid microplastics entirely, there are steps you can take to lower exposure.

Avoid Single-Use Plastic Items

But single-use plastics are everywhere, and it can be very difficult to get them out of your life, acknowledges Woodruff.

She offers the following tips:

• Avoid plastic water bottles — or any drinks in plastic bottles for that matter.
• Avoid eating food packaged in plastic. Because takeout food has to be packaged, opt for food you make at home instead.
• When possible, purchase items in paper packaging, or better yet, no packaging.

Meyer suggests keeping alternatives to plastic handy — things like reusable bags, bottles, and food containers made of glass, stainless steel, or other sustainable materials.

Replace Plastic Kitchen Items and Nonstick Cookware

It's a good idea to take stock of all your kitchen supplies.

Avoid plastic wrap. You might want to stop using plastic Saran wrap while you’re at it. “Glass and stainless-steel containers and beeswax wraps are better options for storing foods,” BakenRa says.

For child-safe tableware, opt for stainless steel over plastic. “Many kids’ bottles, cups, plates, toys, and other daily items are plastic,” Bhushan says. “Years from now, we will look back at this with bafflement. Be ahead of this curve and use steel instead — it is indestructible and won’t leach into our kiddos’ bodies.”

Filter and Purify Water

“Water filters can reduce the amount of microplastics you’ll consume,” says Dr. Stanwood.

But small nanoparticles of microplastics may still pass through those filters, Standwod says.

The National Sanitation Foundation (NSF) tests and certifies water filtration systems to help consumers purchase products that have been shown to remove microplastics.

Reevaluate Your Cleaning Products and Cosmetics

Home cleaning and personal care products could be exposing you to unnecessary amounts of microplastics.

Skip abrasive scrubs. These can also contain plastic materials, warns Woodruff. Instead, clean your house with a paste made from equal parts baking soda and water. You can also combine vinegar and baking soda for cleaning — but never mix with other chemical cleaners such as bleach.

Look for “Safe Choice” cleaning products. If you’d rather buy cleaning products than DIY them, look for ones designated as a “safe choice” by the Environmental Protection Agency.

Items like lipstick, lip balm, deodorant, moisturizers, and sunscreen may still contain microbeads since they aren’t technically “rinse off” items.

• Polyethylene (PE)
• Polypropylene (PP)
• Polyethylene terephthalate (PET)
• Polymethyl methacrylate (PMMA)
• Polyamide (PA)

Mind Your Clothing Fabric and How You Launder

“People may not realize that synthetic fabrics like polyester, nylon, acrylic, spandex, and fleece are made from plastic and shed microplastics when washed and discarded,” BakenRa says. The microplastics that are shed during washing end up in the wastewater, which then pollutes the environment.

Look for natural fibers. Wherever possible, choose clothing and upholstery made out of 100 percent natural fibers, such as cotton, wool, or silk, BakenRa says. Materials with flame retardants (which are most commonly found in mattresses and upholstered furniture) should be avoided.

Clean Home Surfaces Often

Use Your Purchasing Power to Support Eco-Friendly Companies

While individual efforts to reduce plastic use are important, the responsibility lies significantly with corporations and policymakers, says Woodruff.

“They play a key role in reducing plastic production and adopting safer manufacturing and packaging practices. Systemic change to reduce plastic use and pollution is critical,” she says.

For example, governments should work to ban single-use plastics and only permit the manufacture of “essential” plastic products like medical devices, says Woodruff.

Meyer suggests getting involved locally by supporting initiatives and policies aimed at reducing plastic pollution and promoting recycling and waste reduction efforts.

You can also promote change by supporting companies that prioritize sustainable practices and packaging.

• Microplastics are tiny particles found in the air, water, food, and many everyday products. Reducing exposure to microplastics may help protect your health.
• Reduce microplastic exposure by using less plastic, especially single-use plastics. Opt for reusable bottles, containers, and packaging made from glass or stainless steel.
• Water filters with physical barriers, like membranes, can help reduce microplastics in your drinking water.
• You can also reduce the amount of microplastic in your home by choosing clothes made of natural fibers like cotton and regularly vacuuming.