Ethan Clarke
Plastic is everywhere, from the Arctic to the depths of our oceans, and even in our bodies. Microplastics, tiny particles of degraded plastic, are a growing concern as they are easily ingested or inhaled and can carry harmful chemicals. While the health effects are not yet fully understood, reducing exposure to microplastics is advisable. This can be achieved through simple measures such as avoiding bottled water, processed and plastic-packaged foods, and single-use plastics. Regular vacuuming and choosing natural fibres for clothing and household goods can also help minimise microplastic exposure. Additionally, reducing plastic production and use through individual actions and legislative support is crucial to limiting our intake of microplastics.
| Characteristics | Values |
|---|---|
| Avoid plastic-packaged foods | Choose alternatives to plastic-packaged foods, such as bulk bins with your own cloth bags. |
| Avoid bottled water | Drink tap water instead, preferably filtered. |
| Avoid plastic utensils and bags | Use reusable utensils and cloth bags instead. |
| Avoid plastic tea bags | Choose tea brands that use natural fibers for their tea bags, or brew loose tea in a reusable metal or glass strainer. |
| Avoid plastic products in the bathroom | Microbeads are often found in cosmetic products and toothpaste. Choose natural alternatives, such as homemade toothpaste from baking soda and salt. |
| Avoid heating food or water in plastic | This includes microwaving food in plastic, washing plastics in the dishwasher, and putting hot food in plastic dishes. Glass and metal are great alternatives. |
| Reduce meat and fish consumption | Small fish that are eaten whole and bivalves (clams, oysters, mussels, and scallops) are of particular concern due to microplastic contamination. |
| Reduce driving | Tire erosion contributes to microplastic pollution. Opt for public transportation, biking, or carpooling whenever possible. |
| Regularly vacuum and clean your house | Dust and fluff contain plastic fibers. Vacuuming at least once a week can reduce airborne particles. |
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What You'll Learn
Avoid bottled water
Plastic pollution is a growing concern, and it is now more important than ever to reduce our plastic consumption. Microplastics, which are plastic particles smaller than 5mm in length, are formed when plastics break down over time. These microplastics can then break down further into nanoplastics, which are smaller than 1 μm in size and can enter the body's cells and tissues. While the health effects of nanoplastics are not yet fully understood, it is important to try to minimise our exposure to them.
One way to reduce your plastic consumption and exposure to microplastics is to avoid bottled water. Bottled water is a significant source of microplastics, with researchers finding microplastics in 93% of water bottle samples tested. On average, a litre of bottled water contains about 240,000 tiny pieces of plastic, with 90% of these being nanoplastics. In comparison, tap water contains less microplastic than bottled water, especially if you use a filter. By switching to tap water and using a reusable bottle, you can significantly reduce your exposure to microplastics and reduce your plastic waste.
If you are concerned about the quality of your tap water, there are a few steps you can take. First, you can check your Consumer Confidence Report, which outlines the contaminant levels of your tap water. You can also reach out to your local water supplier to find out more about where your water comes from and how it is treated. Additionally, you can consider investing in a water filter, which can further reduce the presence of microplastics in your water.
It is worth noting that while plastic water bottles are a significant source of microplastics, other plastic products can also contribute to your exposure. For example, tea bags, takeaway cups and bags, and plastic utensils can all release microplastics into your food or drinks. Heating food or water in plastic or washing plastics in the dishwasher can also cause plastics to break down and release microplastics. Therefore, it is important to reduce your overall plastic consumption and switch to reusable, non-plastic alternatives where possible.
By avoiding bottled water and making small changes in your daily habits, you can significantly reduce your exposure to microplastics and play a part in reducing plastic pollution.
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Cut down on plastic-packaged foods
Plastic is everywhere, and it is almost impossible to avoid it completely. However, there are ways to cut down on plastic-packaged foods and reduce your exposure to microplastics.
Firstly, it is important to limit your consumption of ultra-processed and fast foods. A study found that people who ate more ultra-processed foods had higher levels of phthalate byproducts in their urine. Phthalates are plasticizers used to make plastic more flexible and durable, and they have been linked to various health concerns. Fast food often comes into contact with vinyl gloves, which are extremely high in these chemicals. Additionally, some research suggests that high-fat foods may contain higher levels of plasticizers, so opting for fresh, minimally processed foods is a healthier choice.
When shopping for groceries, head to the produce section first and look for "naked" fruits and vegetables, which are displayed without any packaging. If you do buy packaged products, opt for glass or paper packaging, as these materials can be easily reused or recycled. Many stores now offer bulk bins, where you can bring your own cloth bags or containers to fill with items like nuts, cereal, and oil. This reduces both food waste and packaging waste.
It's important to be mindful of plastic packaging in unexpected places. For example, tea bags are often made of plastic or synthetic materials, and pouring boiling water over them can release microplastics into your drink. Choose tea brands that use natural fibers for their tea bags, or brew loose tea in a reusable metal or glass strainer instead. Similarly, plastic utensils, takeaway cups and plates, and plastic bags can be replaced with metal or wooden utensils, reusable mugs, and cloth bags.
While it may be challenging to eliminate plastic from your diet completely, making these conscious choices can significantly reduce your exposure to plastic-packaged foods and their potential health risks.
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Avoid tyres made from rubber and plastic
Tyres are made from a combination of natural and synthetic rubber, steel, textile, and other compounds. Synthetic rubber is a plastic polymer, which, when tyres wear out, degrades into microplastics that pervade the environment, including our oceans. A 2017 study estimated that tyres account for as much as 10% of overall microplastic waste in the oceans, with another report putting that number at 28%. Tyre erosion also contributes to "city dust", a mix of microplastics from tyres, household plastics, and industrial plastic use.
To reduce your contribution to microplastic pollution from tyres, you can minimise driving your car and instead use public transit, ride a bike, or carpool. If you must drive, try to combine your errands to be more efficient.
While moving back to making tyres entirely from natural latex would reduce the presence of plastics in tyres, it would also have a devastating impact on the environment and the habitat of certain endangered species. Global natural rubber consumption is expected to rise from 12.5 million tonnes in 2016 to 17 million tonnes by 2025, driven by escalating demand from tyre manufacturers. This demand has already led to mass deforestation, and alternative plant-based sources of natural rubber are being developed to relieve pressure on supplies from rainforest plantations.
To reduce your exposure to microplastics in general, you can avoid bottled water, plastic-packaged foods, and heating food or water in plastic. Tap water contains less microplastic than plastic bottled water, especially if you filter your tap water. You can also reduce your consumption of certain types of seafood, as microplastics are present in the marine environment.
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Use cloth bags for groceries
Plastic pollution is a pressing issue, with plastic waste ending up in landfills and the ocean, causing harm to marine life and humans. Microplastics, which are plastic particles less than 5mm long, are of particular concern as they are easily ingested and inhaled by humans and animals. These microplastics can come from plastic grocery bags, which are often single-use and not properly disposed of or recycled.
Using cloth bags for groceries is a simple and effective way to reduce your plastic consumption and limit your exposure to microplastics. Cloth bags are reusable and more durable than single-use plastic bags, which helps to reduce the amount of plastic waste generated. By bringing your own cloth bags when shopping for groceries, you avoid the need for single-use plastic bags, which often end up in landfills or the ocean, contributing to pollution and harming marine life.
Cloth bags are also a more sustainable option in the long run. While a cotton bag may have a higher upfront carbon footprint due to the resources required to produce it, reusing it multiple times can significantly reduce its environmental impact. Experts recommend reusing cloth bags as many times as possible to lower their carbon footprint. Additionally, cloth bags made from sustainable materials like hemp or bamboo, or even from recycled fabric scraps, are more environmentally friendly options.
Some stores offer incentives for customers who bring their own bags, such as discounts, further encouraging the reduction of plastic bag usage. By making the switch to cloth bags for your groceries, you can play a part in reducing plastic pollution and minimizing your exposure to harmful microplastics.
It is important to note that while cloth bags are a step towards reducing plastic waste, it is also crucial to reuse and properly dispose of any plastic bags you already have to minimize their environmental impact.
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Vacuum regularly
Microplastics are everywhere, from the Arctic to the depths of our lungs. They are found in the food we eat, the water we drink, and the air we breathe.
Vacuuming is an effective way to reduce the presence of microplastics in your home and, consequently, your body. Regular vacuuming can reduce the load of microplastics in your home, minimising your exposure to them.
Vacuuming at least once a week can reduce airborne particles. Households with carpets should pay particular attention to regular vacuuming, as carpets tend to accumulate nearly double the amount of petrochemical-based fibres, such as polyethylene and polyester, compared to hard floors. Vacuuming carpets can also capture loose fibres that are about to shed from everyday wear and tear, further reducing the presence of microplastics in your home.
To maximise the benefits of vacuuming, consider investing in a vacuum cleaner with a HEPA filter, which is specifically designed to control dust and reduce airborne particles. Additionally, if you can afford it, a robot vacuum cleaner can be a convenient way to ensure regular vacuuming, even when you are out or busy.
While vacuuming is a useful tool, it is just one part of a broader strategy to reduce microplastics. Combining vacuuming with other measures, such as reducing plastic consumption, using natural fabrics, and avoiding bottled water, will further help to reduce your exposure to microplastics and their presence in your body.
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Frequently asked questions
The first step is to reduce your plastic consumption. Plastic breaks down into microplastics, which can be ingested by humans through food, drink, and the air. To reduce your exposure to microplastics:
- Avoid drinking bottled water. Tap water contains less microplastic, especially if you use a filter.
- Avoid plastic-packaged foods, especially processed foods.
- Avoid plastic utensils, bags, and cups when buying takeout. Instead, use reusable cloth bags and your own mug or utensils.
- Avoid tea bags made from plastic. Opt for organic cotton tea bags or brew tea in a kettle or stainless steel steeper.
Microplastics are tiny particles of plastic that are less than 5mm long. They are often a result of larger pieces of plastic that have degraded over time. Microplastics can enter the body through ingestion, inhalation, or by crossing the blood-brain barrier and the placental barrier.
The health effects of ingesting microplastics are not yet well understood. However, researchers are concerned that ingested plastics can release harmful chemicals, such as BPA, into the body. Microplastics can also act as magnets for additional toxins, picking up pollutants such as polychlorinated biphenyls (PCBs).
In addition to reducing your plastic consumption, you can also reduce your plastic footprint by:
- Using public transportation, carpooling, or biking instead of driving alone.
- Vacuuming regularly to reduce the amount of plastic fibres and dust in your home.
- Choosing natural fibres for clothing, bedding, and household goods instead of synthetic fibres like polyester and acrylic.
