How to protect yourself from microplastics

Microplastics have been found throughout the human body. We compiled some resources so you can better understand how microplastics and plastic additives are entering our bodies and some tips to limit your exposure.

Beyond plastic

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Plastic is an emerging pollutant and the effects of plastic and its chemical additives on our bodies are not well understood yet. But studies are revealing an unsettling amount of microplastic showing up throughout our bodies, including in our blood, in our arteries and in the tissues of our vital organs, such as our hearts, livers, and brains

Microplastic Definitions

What are microplastics?

Microplastics are small bits of plastic less than 5 mm in diameter, or smaller than a grain of rice.

What is a primary microplastic?

A primary microplastic is a small plastic that was manufactured as a microplastic. This could include pre-production plastic, such as plastic pellets or microbeads used in cosmetics.

What is a secondary microplastic?

A secondary microplastic is a larger piece of plastic that has broken down to become a microplastic. For example, a plastic bottle in the ocean that has partially degraded into bits of plastic smaller than 5 mm.

What are nanoplastics?

Nanoplastics are the smallest form of plastic. They are so small that we cannot see them. They are typically ​​1 nm to 1 μm in size and can pass through the blood-brain barrier.

Scientists are studying many possible links between microplastics and health conditions, including increased oxidative stress, DNA damage, organ dysfunction, metabolic disorders, altered immune responses, neurotoxicity, reproductive and developmental toxicity and more.  They’re also studying links between microplastics and cardiovascular diseases, such as strokes and heart attacks. A recent study shows a potential link between microplastics in the brain to potential increased risk of neurodegenerative diseases.

While the impact of microplastic on our health is being studied, there are simple things we can do to prevent some of these microplastics and plastic additives from entering our bodies. But first, we must understand how they get there in the first place.

How are microplastics getting into our bodies?

Through food

Our food often comes packaged and layered in plastic, which leaches. Studies show that highly processed foods are associated with higher levels of phthalates, which are chemicals that make plastic more flexible. Phthalates are known as endocrine disruptors that can impact child growth and development, pregnancy as well as may increase cancer risk.

Microplastics also enter our body through direct ingestion: we eat them. There is a lot of plastic within marine environments, which fish, shellfish and other animals mistakenly consume. When we eat seafood, we also may end up eating the plastic.

Plastic is also used in a variety of ways on farms. Polyurethane mulch films are used to cover the soil and plastic irrigation tubes provide water to crops. When plastic is within a field, it can be absorbed by a plant’s root system as well as through their leaves, through their stomata. Once inside, the plastic can accumulate within the leaves, stems, or fruit that we eat.

Through water

Microplastics, typically nanoplastic, are commonly found in bottled and tap water. One study found an average of around 240,000 particles of nanoplastic in a liter of bottled water.

Through the air

Microplastic is light and can easily become airborne. A recent study found that microplastics were found in the olfactory bulb, which is located at the base of the brain, next to the nasal cavity where you breathe. This hints to a potential pathway for plastic to enter our bodies through our breath.

Through direct contact

Skin is our largest organ. Chemical additives from plastics can enter our body through our skin. This could be through the use of cosmetics or through contact with plastic-containing clothing. Plastic additives, such as flame retardants, can enter our bodies by being absorbed through our skin.

Tips to help limit your exposure to microplastic

Reduce the amount of plastic in your day-to-day life. Plastics shed. So, the more plastic in your home, the more potential shedding. Make an inventory of plastic in your home. Are your clothes made of plastic? What about the sponges you use to scrub your dishes? How about your cutting board? Think through what plastic items in your life and home could be replaced by another material or cut out of your life altogether.

Don’t heat food in plastic. Plastic containers leach more when heated. Use a non-plastic plate or glass container when using a microwave. Try to store leftovers in glass or metal containers.  

Clean frequently. Dust in our homes can contain microplastics, so cleaning frequently can help prevent microplastic exposure. Vacuuming is found to be more effective at preventing microplastic inhalation than sweeping. 

Reduce consumption of processed foods. Microplastics have been found in a higher concentration in processed foods

Don’t store food in plastic. Plastic leaches over time and storing food in plastic gives it more of an opportunity to leach. 

Avoid canned food with plastic liners. If you are buying food in cans, make sure you avoid cans which have BPA or other harmful plastics in the lining. 

Filter your tap water. Filtering water can help with minimizing microplastic, but do your homework. Not all filters are the same and some can add microplastic to your water. 

Avoid plastic-containing cosmetics. A study of over 7,000 products from the four largest cosmetic producers in Europe found that nine out of ten products contained microplastic. There are free apps, like this one, that can help you learn more about which products contain plastic.

Use HEPA (High-Efficiency Particulate Air) filters. Hepa filters can help to capture airborne microplastics, though they will not be able to filter the smallest particles.

Be selective with seafood. Microplastic accumulates within the stomach of animals. So, seafood that includes a stomach, such as mussels, oysters and other filter feeders may contain more microplastic. Plastic also moves through marine environments through the food chain. If a fish eats a fish that ate plastic that plastic gets passed along. Microplastic also absorb toxic chemicals, including DDT, PCBs, and mercury. These types of pollutants bioaccumulate, meaning they become more concentrated and more toxic as they move up the food chain. 

Shift to reusables. Using resuable coffee mugs, water bottles, takeout containers and grocery bags can help reduce your use of single-use plastic and therefore reduce your potential exposure to microplastic.

Don’t buy bottled water. Because bottled water is packaged in a plastic bottle, there’s a risk that the plastic will degrade and flake off into the water.

Limiting community exposure

Advocate for federal, state and local laws which reduce single-use plastic and promote producer responsibility. 

Avoid excessive clothes washing. Washing causes clothes to degrade, and with that shed microfibers, which is problematic when it comes to synthetic fibers that then go into water systems. Wash clothes when they’re dirty, not when they’ve only been worn for a short period. 

Install a microfiber filter on your washing machine. Our clothing often contains plastic such as nylon, polyester, and elastane. Filters can be added to washing machines to prevent plastic microfibers from entering into our water systems. You can also air-dry your clothes. This will also help reduce microfiber shedding.

Maintain proper tire pressure on your car. Car tires are a huge source of microplastic pollution in our oceans and in the air we breathe. Maintaining proper tire pressure helps for them to wear down less quickly. Better yet, ride a bike or take public transport. 

As we learn more about the health effects of microplastics on our body, needing to reduce our reliance on single-use plastic will become even more urgent. Right now, there is a bill in Congress that would prevent some microplastics from entering our water. The Plastic Pellet Free Waters Act would ban the discharge of plastic pellets into waterways by companies that make, use, or transport them. Learn more.

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Authors

Kelly Leviker

Beyond Plastic, Advocate, PIRG

Kelly advocates for a world with less plastic pollution. Kelly lives in Denver with her family, where she enjoys hiking, botanical illustration and traveling.

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