Microplastics are tiny plastic particles, less than five millimeters in diameter, that have become a significant environmental and health concern. These particles are found in various products, including cosmetics, clothing, and plastic packaging, and are also formed when larger plastic items break down. Due to their small size, microplastics can easily enter the environment and eventually make their way into the human body through ingestion, inhalation, and even absorption through the skin.
Research is just now starting to understand how our bodies are accumulating microplastics and this is still an emerging field of concern. However, in the short time that microplastics have been on our radar, we have learned better ways to detect and prevent microplastics. We still have a long way to go when it comes to stopping microplastics from negatively impacting our environment and health, but there are several steps you can take now to protect you, your family, and the environment.
We’re Becoming Packed with Plastic
When we think about plastics, most of the time single-use bags or plastic bottles come to mind. We also typically think about the general harm to the environment caused by using fossil fuels to produce the plastic and the amount ending up in landfills or potentially our oceans and waterways. Landfills, with their sealed containment which keeps the contents from being exposed to moisture, light, and oxygen, are designed to prevent decomposition.
Many pieces of plastic end up in these “forever” containers, with very little changing in the units. But there are still many pieces of plastic that aren’t contained and buried. These pieces will take hundreds of years to degrade and as they do, they become even more troublesome, breaking down into smaller and smaller pieces of plastic. And it is these “microplastics” which pose an even greater risk to our environment and personal health. Did you know tiny, imperceptible pieces of plastic can be inhaled and consumed with your food and beverages? Because your body isn’t able to process and reduce such tiny bits of plastic, they travel through the body and can accumulate in organs. We’re just now starting to understand the health dangers, which include potential links between microplastics and dementia, heart attack, stroke, and some cancers.
The ability to resist breaking down is what has made plastics so useful in our lives. That long-lasting composition is also the reason they are so dangerous to the human body. Researchers are just now discovering ways that microplastic (categorized as plastic pieces less than 5 mm in length – think poppy seed size) are collecting in our body. It’s important to note that although microplastics are small, they can still be visible to the naked eye. Technically speaking, the smaller pieces, which are less than 1 μm, are known as nanoplastics. It’s these pieces, according to the National Institute of Health, which pose the most threat because they can find their way into our tissue and cells.
TIL Some Microplastics Were Intentionally Created to Put in Products
Up until recently, some plastics were designed to actually be microplastics right from the start. Sounds crazy, right? But these “microbeads” were all the rage in the early 2000s and most of us didn’t realize we were using them. Microbeads are made out of plastic and have been added to everything from body wash to toothpastes. That was until 2015, when a good bit of these products were banned in the US. However, that doesn’t mean microbeads are a thing of the past. Some industries can still use “FDA-approved” plastic glitter, often in exfoliants. If you’re looking to avoid using these products, the nonprofit organization Beat the Micro Bead has an app available which allows you to scan the ingredients list on your cosmetics and personal care items to find out if they contain microplastics.
Microplastics Found in the Human Body is Becoming Big News
Microplastics and their impact on our health is a new area for science to study, primarily because plastics have only recently become such an overwhelming part of our world. The first plastics weren’t produced until the turn of the last century, but since then their numbers have skyrocketed, going from 50 million tons in 1976 to 400 million in 2024 according to Statista Research Department. So this is all new territory with uncharted health implications we’ve yet to discover. New studies seem to be coming out regularly showing further evidence of how our bodies are accumulating microplastics.
Recent studies have uncovered alarming evidence that microplastics are infiltrating the human body in ways previously unimagined. Research has found these particles in reproductive organs, kidneys, and in the brain. The latter comes from a study out of the University of New Mexico in Albuquerque and is particularly troubling.
In studying brain tissue from human cadavers, the researchers found a 50% increase in the amount of plastic in the brain compared to subjects from 2016. That’s an alarming jump and shows that the average middle age person today has plastics making up 0.5% of their brain mass. It also means that plastics are able to cross the blood-brain barrier, meaning they can find their way into our bodies through ingestion and inhalation and eventually find their way into our brains. This finding is concerning as it suggests that these particles can accumulate in delicate and critical areas of the body, potentially causing harm over time.
In addition to the brain, microplastics have been found in human blood, lungs, and even the placenta, indicating widespread exposure. The presence of microplastics in such critical areas of the body raises concerns about their long-term effects on human health, including inflammation, oxidative stress, and disruption of endocrine function.
How Do Microplastics Get Into the Body, and Why Can’t We Get Rid of Them?
Microplastics enter the human body primarily through the consumption of contaminated food and water, inhalation of particles in the air, and even through certain medical procedures. Plastic bottles, food packaging, and even the repeated opening of soda bottles release microplastics into the contents we consume. Yep, you read that last part right! One peer-reviewed study in a 2021 edition of the Journal of Water and Health, found that each time you twist a plastic bottle cap, hundreds of plastic particles are released, some of which end up in your beverage or on the surrounding opening where you may drink from. This is just one example of the daily ways microplastics can infiltrate our bodies.
Once inside the body, microplastics are difficult to eliminate due to their small size and chemical composition. The body’s natural detoxification processes, such as the liver and kidneys, are not equipped to efficiently filter out these tiny particles. As a result, microplastics can accumulate over time, leading to potential health risks.
Why You Don’t Want Plastics Building Up in Your Body
Plastic pieces accumulating in our bodies is an inherently off-putting concept. But are there any actual health implications to microplastics in our bodies? Although this is a new field of research, the initial findings are quite sobering. Research seems to be pointing out that microplastics, or more accurately, nanoplastics, are potentially damaging to the body in a multitude of ways. A few of these negative health implications include:
Increased risk of heart attack and stroke: The New England Journal of Medicine reports a study of patients with carotid plaque who had higher levels of micro and nanoplastics had a greater risk of heart attack, stroke, and death.
Greater instances of cognitive decline: Studies are now showing a potential link between plastics and neurodegenerative diseases like Alzheimer’s disease.
Negative impact on gut health: Emerging evidence shows that the plastics we consume can be detrimental to our microbiome, causing good bacteria to be replaced by bad strains. One study even found a link between inflammatory bowel disease and high levels of microplastics in the body.
Disrupts hormone levels: Microplastics are known to bind to estrogen receptors in the body. This means they make the body see them as estrogen and too much estrogen can lead to an imbalance in hormones and cause a number of problems, from fertility issues for both men and women to fatigue and childhood obesity.
Risk of weight gain: We know the health implications of excessive weight gain, which includes an increased risk of diabetes, high blood pressure, and some cancers. But did you know microplastics may play a role? That’s due to their potential to mimic cortisol, which then may lead to endocrine disruption and make it more difficult to lose weight, particularly the most dangerous type – visceral fat around the midsection.
As you can see, each of these impacts have serious health implications and this is just a sampling of some of the effects of microplastics on the body. As new research becomes available, microplastics may become one of the most far-reaching and significant variables which play a role in a variety of health concerns, diseases, and disorders.
10 Ways to Minimize Microplastics in Your Life
With such major negative health implications surrounding microplastics, you’re probably wondering how you can effectively eliminate them from your life. While it’s probably impossible to avoid microplastics, there are steps you can take to reduce your exposure. Here are some actionable tips to help you minimize the amount of microplastics which enter your body:
- Use a Reusable Non-Plastic Water Bottle: Avoid single-use plastic bottles, which are a significant source of microplastic contamination. Instead, opt for stainless steel or glass bottles.
- Shoes off in the house: Shoes can carry a lot of harmful bacteria from the places we walked throughout the day, but they can also shed a large amount of microplastics which become trapped inside the home. New attention is being given to the impact the plastics of trail running shoes have on the environment at large, but a good place to start is going shoe-free inside your home.
- Filter Your Water: Consider using a water filter that can remove microplastics. Some high-quality filters are specifically designed to capture even the smallest particles. New devices are coming on to the market which will allow you to easily test your water for microplastics.
- Throw away your plastic cutting boards: Each time you use a plastic cutting board, you are cutting into the board and exposing the foods you eat to microplastics. Remember, microplastics don’t get removed by cooking or refrigerating. But you can simply switch to natural cutting board materials, like sustainable bamboo.
- Avoid “pods” of all types: Cleaning pods like those for dishwashers and washing machines, use a thin plastic liner which is designed to break down in water. This breaking down of plastics is exactly what you’ll want to avoid, so opt for laundry sheets and solid, liquid, or powder dish detergent. Single-use beverage pods used in capsule coffee makers should also be avoided since they are exposed to water at high temperatures during the brewing process which encourages the leaching of plastic.
- Reduce Plastic Packaging: Opt for products with minimal or no plastic packaging. Choose fresh, unpackaged produce, and consider buying in bulk using your own containers. Swap out any plastic storage containers you have for glass and switch from plastic food wrap to aluminum or waxed paper. Remember to always avoid microwaving plastic containers!
- Avoid Synthetic Clothing: Synthetic fibers like polyester release microplastics during washing. Opt for natural fibers like cotton, wool, or linen. Microfiber filters might help collect microplastics released in the washing process, however the jury is still out about current efficacy. Instead, try to wash your synthetics less often and opt for regular wash cycles over the delicate wash which can contribute to more plastic shedding.
- Be Mindful of Air Quality: Use a HEPA air purifier in your home to reduce airborne microplastics. Ventilate your home regularly to allow fresh air in, which can help reduce the concentration of indoor air pollutants.
- Choose Natural Cleaning Products: Some cleaning products, like scrubbing pads, contain plastic, and scouring and cleaning and cause these particles to end up in your environment and the wastewater. Instead, opt for natural, biodegradable cleaning products.
- Consider natural flooring options: Synthetic carpeting and astroturf can be a continual source of microplastics in your home. This change can be especially important if you have small children who crawl and play on these types of rugs and floor coverings. Natural, hard surfaces, such as solid wood, natural linoleum, cork, and bamboo, won’t shed plastic fibers and are easier to clean. If you want softer surfaces, consider wool, jute, sisal, or organic cotton over polyester, which is what the vast majority of wall-to-wall carpeting is made from.
We’re still learning about how microplastics affect our bodies and the ways we can avoid them. However, the good news is that right now we do have some actionable steps to take to minimize our exposure. When in doubt, swap plastic out!