Why We Should Care About Microplastics
I’m embarrassed to admit that I’ve historically been an unwitting over-consumer of microplastics. Every day in the doctor’s lounge, I’d grab a free bottled water. In the interest of the environment, I’d refill that plastic water bottle as many times as I could, but little did I know the damage I was doing to my body.
Since then, the terms “microplastics” and “nanoplastics” have exploded as trigger words in the wellness space, and for good reason: they’re everywhere. They’re in the air we breathe, the clothes we wear, the food we eat, and the water we drink (especially those convenient plastic water bottles). They’ve been found in our blood vessels, brains, testicles, every organ in our body, the placenta, and even in the first stool of newborns. And their impact on our bodies – and the bodies of developing babies – is real.
What Are Microplastics and Nanoplastics?
Microplastics are tiny plastic particles less than 5 mm in size – roughly the size of a grain of rice or smaller. They originate from a variety of sources, including the breakdown of larger plastic items like bottles, tires, and bags, and from the shedding of synthetic fibers of clothing, carpet, and furniture. The scrubs and cleaning products we use in our homes are also sources of microplastics.
Nanoplastics are basically smaller microplastics. They’re typically less than 0.1 microns in diameter, which is 100 times smaller than a human hair. Because of their small size, they are even more difficult to detect, and potentially more harmful because they can penetrate deeper into tissues and cells.
How Do Microplastics Affect Our Health?
The effects of microplastics can be broadly categorized into the impact of the plastics itself, and the impact of chemicals that have been added to the plastic.
Risks of Microplastics Themselves
Until recently, we didn’t have great evidence that microplastics themselves had any impact on our health – we thought that all of the health effects were due to the chemicals attached to the plastic (we’ll get to those in a minute). But in March of 2024, the New England Journal of Medicine published an article that showed that the patients who had microplastics detected in the blood vessels leading up to their brains were significantly more likely to have a heart attack, a stroke, and/or death in the following 36 months.
Researchers think that this increased cardiovascular risk is due to microplastics’ ability to trigger inflammation in our bodies and to cause something called “oxidative stress.” This leads to a molecular cascade that impairs our blood vessels’ ability to supply our heart with oxygen, and it gums up the ability of the heart muscle itself to work. Other negative health effects linked to microplastics have been an increased risk of autoimmunity, liver disease, and certain cancers.
Risks of Chemicals Added to Plastics
Plastics are often treated with chemicals to make them harder, softer, water resistant, more durable, or UV protected. These chemicals are often attached to the plastic so that heating the plastic can dislodge the chemicals into our food and water and allow them to enter our bodies. Broadly speaking, there are three chemicals in plastic that seem to be most concerning:
BPA (Bisphenol A):
BPA is a chemical used to make plastic hard and is found in high concentration in the linings of cans. The bad news is that any can – from a LaCroix to a soup can – probably contains BPA, and even “BPA free” cans probably contain a sister chemical called BPS that is just as dangerous.
BPA is estrogenic – meaning that it’s something called an “endocrine disruptor.” The structure of BPA is similar to that of the hormone estrogen, so BPA can activate estrogen receptors and reduce testosterone levels and sperm counts in males. There is also evidence that BPA is linked to obesity, heart disease, and type 2 diabetes.
Phalates:
Unlike BPA, phalates are added to plastics to make plastic soft. They are also “endocrine disruptors” because they are anti-androgenic, meaning that they interfere with the proper activity of masculinizing hormones such as testosterone. Male babies born to mothers who ingested the most phalates during pregnancy had significantly more feminized genitalia at birth and throughout adulthood, which was correlated with lower sperm counts. Phalates can cause reproductive issues in women as well, and are thought to be associated with an increased risk of certain types of cancers.
PFAS (Per- and Polyfluoroalkyl Substances)
PFAS are known as “forever chemicals” because they don’t break down and therefore can persist in the environment and in our bodies…forever. They’re most commonly found in non-stick cookware, waterproof clothing, and stain-resistant fabrics. PFAS exposure has been linked to immune suppression, liver damage, and an increased risk of cancer.
Tips For Limiting Microplastics
Unfortunately it’s impossible to avoid microplastics entirely. Did I mention that they’re everywhere? Here are the most impactful things you can do:
Switch from plastic to glass or stainless steel
If you have to use plastic, don’t heat it up – this will dislodge the chemical components and release them into your food or water
Avoid canned food and beverages whenever possible
Filter your water: reverse osmosis water filters can be especially useful
Switch from sea salt to Himalayan salt: sea salt has a high concentration of microplastics
Buy natural fibers (cotton, wool, linen) instead of synthetics (polyester, nylon, and acrylic) that shed microplastics. This is especially important for active wear because heat and sweat can release microplastics
Avoid microbeads in cosmetics and personal care products: ingredients to avoid are “polyethylene” and “polypropylene.” The Environmental Working Group (EWG) has a free app that rates personal care products in terms of health safety
Avoid plastic packaging of foods
Switch from nonstick cookware to cast iron or stainless steel
Switch from plastic cutting boards to wood or paper composite
Avoid fragrances in candles, home scents, perfumes, and lotions. Pure essential oils are generally accepted as safe
I hope this was helpful! Let me know what other tips you have to limit exposure to microplastics in the comments below.
In good health,
Gina