How to Avoid and Reduce Microplastics Exposure Effectively

Microplastics are everywhere, from the food we eat to the water we drink and even the air we breathe. These tiny plastic particles have been found in human organs, blood, and even placentas, raising concerns about their long-term health risks and effects. While completely avoiding microplastics is nearly impossible, there are steps you can take to reduce exposure and limit their impact on your body.

This article provides practical strategies on how to avoid microplastics, remove them from your body, and reduce overall plastic exposure in daily life.

Understanding Microplastic Exposure

Microplastics are tiny plastic particles that can enter the body through various pathways, including ingestion, inhalation hot water, and skin contact. These small plastic particles are pervasive in our environment, making it challenging to avoid them entirely. However, understanding how they enter our bodies can help us take steps to minimize exposure.

How Do Microplastics Enter the Body?

Tiny particles, specifically microplastics, are introduced into the body primarily through ingestion, inhalation, and skin contact. Understanding these pathways can help in making better choices to minimize exposure.

1. Ingestion through Food and Water

One of the most common ways people consume microplastics is through contaminated food and beverages. Health concerns have been raised about microplastics and contaminants leaching from plastic bottles, prompting a push for alternatives like using glass bottles or silicone containers. Studies have found microplastics in seafood, fruits, vegetables, and packaged foods. Bottled water also contains significantly more microplastics than tap water. Researchers estimate an average person consumes about 53,864 particles of microplastics annually from seafood, an equivalent to 17 credit cards

2. Inhalation of Airborne Microplastics

Microplastics are present in both outdoor and indoor air. Synthetic clothing, household dust, and car tire particles contribute to airborne microplastics, which can be inhaled and trapped in the lungs.

Reducing microplastic inhalation is crucial, especially for those who spend a lot of time indoors or in urban environments with heavy traffic pollution.

How to Avoid Microplastics in Food and Water

Since food and water are the largest sources of microplastic consumption, making better choices in these areas can significantly reduce exposure. Plastic cutting boards, for instance, can release microplastics into food due to repeated cutting, raising concerns about food safety. In comparison, wood or bamboo alternatives are often preferred for their knife preservation and durability.

1. Filter Your Drinking Water

Water is one of the primary sources of microplastic ingestion. While bottled water contains higher levels, tap water is not free from plastic contamination, either. Using an effective filtration system can greatly reduce microplastic intake.

• Reverse osmosis and activated carbon filters have been shown to remove a high percentage of microplastic particles.

• Three physicians report that switching from bottled water to filtered tap water could cut your microplastic intake by about 90% — from 90,000 to 4,000 particles each year.

2. Choose Fresh, Unpackaged Foods

Many processed foods are exposed to plastic packaging, which can shed microplastics into the food. Some plastics also contain harmful chemicals that can leach into food over time.

• Buy fresh produce instead of pre-packaged fruits and vegetables.

• Avoid processed and heavily packaged foods, especially those stored in plastic containers.

• Store food in glass, stainless steel, or silicone containers instead of plastic.

By making small changes to how food is stored and consumed, you can significantly reduce microplastic exposure.

3. Safe Food Storage and Preparation

Safe food storage and preparation are crucial in the food chain to reducing microplastic exposure. Here are some tips to help you minimize microplastic contamination in your food:

• Use Glass or Stainless Steel Containers: Opt for glass containers or stainless steel containers for storing food instead of plastic containers. Glass containers are non-porous and won’t leach chemicals into your food, while stainless steel containers are durable and resistant to scratches.

• Avoid Heating Food in Plastic Containers: Heating food in plastic containers can cause chemicals like BPA and phthalates to leach into your food. Instead, use glass or ceramic containers for heating food.

• Choose Sustainable Food Packaging: Select food packaging made from sustainable materials like paper, cardboard, or bioplastics. Avoid food packaging made from plastic, especially if it’s not BPA-free.

• Practice Good Hygiene: Wash your hands thoroughly before handling food to prevent microplastic exposure through skin contact.

• Keep Your Kitchen Clean: Regularly clean your kitchen surfaces and utensils to prevent microplastic accumulation.

By following these tips, you can reduce microplastic exposure through food storage and preparation.

How to Reduce Microplastics in Your Home

Microplastics are not only present in food and water but also in the home environment. Plastic pollution is a significant environmental issue, with the breakdown of car tires contributing to microplastics in the ocean. Household dust, textiles, and cleaning products contribute to daily exposure to microplastics. Taking steps to minimize plastic-based materials indoors can significantly reduce inhalation and skin contact with microplastics.

1. Reduce Synthetic Fabrics in Clothing and Home Textiles

Many synthetic fabrics, including polyester, nylon, and acrylic, shed microplastic fibers during washing and everyday wear. These fibers become airborne and can be inhaled or settle as dust in the home.

• A study found that washing a 6 kg load of polyester-cotton blend fabric can release approximately 137,951 microfibers per wash. These microfibers, primarily composed of plastics like polyester and nylon, can pass through wastewater treatment plants and enter aquatic environments, contributing to microplastic pollution.​

To minimize microfiber shedding:

• Choose natural fibers like cotton, linen, and wool whenever possible.

• Use a microfiber-catching laundry bag or filter to prevent fibers from entering wastewater.

• Avoid fast fashion brands that rely heavily on synthetic materials.

2. Improve Indoor Air Quality

Airborne microplastics settle in household dust and can be inhaled over time. Studies show that homes with synthetic carpets, furniture, and plastic-based upholstery have higher levels of microplastic particles in the air.

To reduce microplastics in indoor air:

• Use a vacuum with a HEPA filter to trap microplastic particles.

• Open windows regularly to improve ventilation and remove stagnant airborne pollutants.

• Reduce the use of plastic-based furniture and synthetic rugs.

For instance, a 2017 study found indoor airborne microfiber concentrations between 1.0 and 60.0 microfibers per cubic meter, with approximately 33% identified as microplastics.

Protecting Your Skin from Microplastic Exposure

Microplastic exposure can occur through skin contact, especially when using personal care products that contain microplastics. Here are some tips to help you protect your skin from microplastic exposure:

• Choose Microplastic-Free Personal Care Products: Look for personal care products that are microplastic-free. Opt for products that use natural exfoliants like sugar, salt, or coffee grounds instead of microbeads.

• Avoid Products Containing Microplastics: Steer clear of products that contain microplastics, such as certain face washes, toothpastes, or exfoliating scrubs.

• Use Gentle Soaps and Cleansers: Select a gentle soap or cleanser that is free from microplastics and harsh chemicals.

• Exfoliate Gently: Use a loofah or a gentle exfoliating scrub that is microplastic-free to exfoliate your skin.

• Moisturize Regularly: Keep your skin moisturized to prevent dryness and irritation, which can increase microplastic absorption.

By following these tips, you can reduce microplastic exposure through skin contact and protect your skin from the harmful effects of microplastics.

Reducing Microplastic Exposure in Infant Care

Infants are particularly vulnerable to microplastic exposure, especially through their skin and digestive system. Here are some tips to help you reduce the risk of microplastic exposure in infant care:

• Choose Microplastic-Free Baby Products: Select baby products that are microplastic-free, such as baby wash, lotion, and oil.

• Avoid Plastic Baby Bottles and Pacifiers: Plastic baby bottles and pacifiers can leach chemicals like BPA and phthalates. Instead, use glass or stainless steel baby bottles and pacifiers made from natural materials.

• Use Natural Baby Carriers and Slings: Opt for baby carriers or slings made from natural materials like cotton or wool instead of synthetic materials that can shed microplastics.

• Clean Baby Toys and Surfaces Regularly: Regularly clean your baby’s toys and surfaces to prevent microplastic accumulation.

• Breastfeed if Possible: Breastfeeding provides a natural and microplastic-free source of nutrition for your baby.

By following these tips, you can reduce microplastic exposure in infant care and protect your baby’s health.

How to Remove Microplastics from Your Body

While reducing exposure is essential, some research suggests that certain lifestyle choices may help the body eliminate ingested microplastics more effectively.

1. Increase Fiber Intake for Better Digestion

Microplastics that enter the digestive system may be expelled through normal bodily functions, but a high-fiber diet can improve gut health and promote faster elimination.

• Fiber-rich foods like whole grains, leafy greens, and legumes support digestion and help flush out unwanted particles.

• Microplastics are excreted in stool samples, meaning they do not always accumulate in the body.

2. Stay Hydrated and Support Liver Function

The liver plays a key role in detoxifying harmful substances, including potential contaminants from microplastics. Staying hydrated and maintaining a balanced diet supports the body's natural ability to filter out unwanted particles.

• Drinking enough water helps the kidneys flush out toxins.

• Antioxidant-rich foods, such as berries, nuts, and green tea, may help counteract oxidative stress caused by plastic-related chemicals.

While there is no proven method to completely remove microplastics from the human body, maintaining a healthy diet, hydration, and digestive regularity can help minimize their potential impact.

Making Sustainable Choices to Reduce Microplastic Exposure

Beyond individual actions, supporting sustainable alternatives to organic materials and advocating for plastic-free products can help reduce microplastic pollution on a larger scale. Many brands and industries are shifting toward biodegradable materials, but consumer demand plays a crucial role in accelerating these changes.

1. Support Plastic-Free and Sustainable Brands

Many companies are now offering plastic-free alternatives for everyday products, including food packaging, clothing, and personal care items.

• Look for brands that use compostable or biodegradable packaging instead of plastic.

• Choose zero-waste or refillable products to reduce single-use plastic consumption.

• Opt for organic clothing brands that avoid synthetic fabrics like polyester and nylon.

Consumer demand has been and will continue to be a major driving force in pushing brands to adopt sustainable practices and reduce their plastic footprint. By choosing eco-friendly products, individuals can contribute to a larger movement toward sustainability.

2. Reduce Reliance on Single-Use Plastics

Plastics used in packaging, utensils, and disposable household items contribute significantly to microplastic pollution. While recycling helps, reducing plastic use altogether is the most effective solution.

Ways to cut down on single-use plastics:

• Carry a reusable water bottle instead of buying bottled water.

• Use cloth shopping bags instead of plastic bags.

• Bring a stainless steel or glass container for takeout food.

• Choose bamboo or metal utensils over disposable plastic cutlery.

By making these small swaps, individuals can significantly lower their plastic waste and minimize microplastic contamination in their daily lives.

Limiting Shellfish Consumption

Shellfish can accumulate microplastics in their bodies, which can be harmful to human health. Here are some tips to help you limit shellfish consumption and reduce microplastic exposure:

• Choose Low-Contamination Shellfish: Opt for shellfish that are low in microplastic contamination, such as mussels or oysters.

• Avoid High-Contamination Shellfish: Steer clear of shellfish that are high in microplastic contamination, such as shrimp or scallops.

• Limit Shellfish Consumption: Reduce your shellfish consumption to once or twice a week to minimize microplastic exposure.

• Select Sustainably Sourced Shellfish: Choose shellfish that are sustainably sourced and harvested to help reduce microplastic pollution.

• Consider Alternative Protein Sources: Explore alternative sources of protein like fish or poultry that are lower in microplastic contamination.

By following these tips, you can limit shellfish consumption and reduce microplastic exposure through your diet.

Conclusion 

Microplastics have become a widespread environmental and health concern, with growing evidence showing their presence in food, water, air, and even human organs. While avoiding them entirely is difficult, taking steps to reduce exposure can have a positive impact on overall health.

Filtering drinking water, choosing plastic-free food packaging, reducing synthetic fabrics, and improving indoor air quality are all effective strategies for limiting microplastic intake. Supporting sustainable brands and reducing reliance on disposable plastics can further help in preventing microplastic pollution.

For those who want to monitor their personal exposure forever chemicals, testing for microplastic contamination is an important step. The Microplastix Test Kit allows individuals to detect microplastics in their water, food, and household environment, helping them make informed choices for a healthier future.

Take control of your microplastic exposure today—start testing your environment with the Microplastix Test Kit.