Cut Microplastics with These Simple Swaps

by Bella Zee

There is no denying that plastic is one of the most useful inventions in modern life. It makes medical devices affordable, enables safer car design, and has transformed industries from aviation to construction. However, tiny plastic fragments measuring less than 5mm, known as microplastics, are now showing up where we least want to find them: in human blood, lungs, breast milk, and even the human placenta.

Why should we be worried? A 2024 study published in the New England Journal of Medicine found there were microplastics in arterial plaque and linked higher concentrations to a significantly higher risk of heart attack and stroke.¹ Other studies suggest the average person consumes around five grams of microplastics per week, which is roughly the weight of a credit card!² The science is still developing, but these trends are concerning enough that it’s worth taking some simple, practical steps to reduce your exposure now.
Thankfully, much of our microplastic exposure stems from daily habits that are fairly easy to change. Although we can’t do much about the microplastics in the air outside or in our oceans, we have more control than we might think over our exposure at home. Best of all, you don’t need to make a huge lifestyle overhaul to get results. Here’s where you can start.

Rethink Your Kitchen Setup

Your kitchen is one of your biggest sources of microplastic exposure, and this largely stems from heating up plastic containers. Every time you microwave food in a plastic container, the heat causes the plastic to release tiny particles directly into your food. And yes, this happens even if the container claims it is “microwave-safe.”
It’s not just heating the food you need to worry about. When you store acidic or fatty foods in plastic containers, plastic compounds leach into them, even when the container is cold.
A few simple swaps can make a real difference:

• Replace your plastic food storage containers with glass or stainless steel, especially when you are storing hot foods or anything acidic.
• Never microwave food in any type of plastic. If it came in a plastic container, transfer it to a ceramic or glass dish before heating.
• Toss your plastic cutting boards and invest in wood or bamboo alternatives. Plastic boards shed tiny particles every time you cut on them. In fact, studies suggest a single cutting board can shed millions of microplastic particles every year!³
• Avoid single-use plastic bags and plastic wrap, especially for warm and oily foods. Turn to alternatives such as parchment paper and beeswax wraps instead.

Filter The Water You Drink

Both tap and bottled water contain microplastics. However, bottled water is the biggest offender, with studies showing it contains roughly three times as many particles as tap water.⁴ The main problem is the plastic bottle itself, which leaches particles into the water as it sits on a shelf or in a warm car.
Buying a high-quality water filter is one of the highest-impact steps you can take when it comes to avoiding microplastics. Look for filters that are certified to NSF/ANSI Standard 401⁵, as this indicates they have been independently tested to remove microplastics. Reverse osmosis filters are among the most effective types.
While you’re at it, ditch any plastic water bottles you bring to work or the gym in favor of stainless steel or glass varieties.

Pay Attention to the Air

One surprisingly big source of exposure is airborne microplastics. Although you can’t see them, carpeting, upholstery, synthetic fabrics, and some cleaning products shed plastic fibers that float through the air in your house and then settle as dust. Needless to say, you are breathing them in without realizing it and sometimes ingesting them as well.
Here are a few habits that can help you keep airborne microplastics in check:

• Vacuum regularly using a vacuum equipped with a HEPA filter as these capture finer particles than standard vacuums.
• Add a HEPA air purifier to the rooms in your home where you spend the most time, such as your bedroom.
• Wash synthetic clothing using a gentle, cold cycle. If you have a lot of clothes made of synthetic materials, a microplastic-catching laundry filter can reduce exposure. In addition, washing on a gentle cycle reduces shedding compared to vigorous cycles.⁶

A Few More Quick Wins

Beyond your kitchen and water supply, here are a few other easy changes you can make:

• Always buy loose-leaf tea instead of tea bags. Many popular tea bags are made with plastic mesh and release billions of microplastic particles into your cup.⁷
• Dust using a damp cloth instead of a dry one. A dry cloth will just launch those particles right back into the air.
• Opt for natural fiber textiles wherever possible. Cotton, linen, and wool shed far fewer particles than polyester and nylon.

Better Habits Pay Off Over Time

You can’t eliminate microplastics entirely. They have already become a fixture in our environment, and they’re not going anywhere any time soon. However, reducing your exposure doesn’t have to mean taking extreme measures. Many of the most effective steps you can take, such as filtering your water, switching to glass storage, and vacuuming with a HEPA filter, are one-time decisions that will pay health dividends every day.

References:

1. nejm.org/doi/full/10.1056/NEJMoa2309822
2. cnn.com/2022/10/31/us/microplastic-credit-card-per-week
3. pubmed.ncbi.nlm.nih.gov/37220346/
4. studyfinds.org/bottled-water-twice-plastic-contamination-tap-water/
5. nsf.org/about-nsf/faqs/water-filters-faqs
6. ocean.org/blog/wash-cycle-conditions-shown-to-have-significant-impact-on-microfiber-shedding/
7. pubmed.ncbi.nlm.nih.gov/31552738/