Our ecosystem is already full of substances that can have serious health consequences. If you watched the Netflix documentary The Plastic Detox, you probably felt alarmed that these tiny plastic particles, called microplastics, could act as endocrine disruptors, or chemicals that disrupt the body's hormone system. Research is still ongoing, but the evidence already suggests a possible link to fertility problems, metabolism, and hormonal health. Microplastics can also cause inflammation and irritate organs.
Photo: Xiangyu Liu
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“No one has yet established a cause-and-effect relationship between microplastics and negative health outcomes, but the evidence is growing, and I think that’s why we’re talking about it now,” says Dr. Charice Chambers, an obstetrician and gynecologist and chief medical officer of Clue. Microplastics have been found in breast milk, placenta, endometrium, and even ovaries. They enter the body through ingestion, which is what we eat and drink, inhalation, and skin contact, Chambers explains. She notes that it’s difficult to pinpoint specific causes, as microplastics often enter the body along with other substances that also disrupt the endocrine system.
It's easy to get confused about this topic, not to mention that microplastics are almost impossible to completely avoid, given how prevalent they are. “It's in our soil and water, so even when we buy products that the manufacturer says don't contain it, they really can't control what ends up in your hands,” says Chambers. But small changes can make a big difference, so Vogue has put together a few ways to help limit your exposure to microplastics.
Drink tap water.
It may be time to rethink your attitude towards bottled water. Through heating, exposure to the sun, prolonged storage on the shelf, or even simply squeezing the bottle, plastic particles can migrate into the water and then into the body of the person drinking it. However, water quality varies depending on the region, and while it may be safe from a bacterial and viral point of view, it can still contain microplastics, “forever chemicals” such as PFAS, hormones, and other unwanted substances. So it's better to use a reusable stainless steel bottle for water throughout the day, and for added safety, it's also worth purchasing a home water filter. “All water filters trap toxins to some extent, but reverse osmosis filters are the best, as they also remove microplastics and chemicals.
Replace storage containers and plastic kitchen utensils
Particles from plastic food containers can also end up in our food, affecting our metabolism and health, damaging mitochondria in human colon cells, and even increasing our risk of heart failure. The black plastic trays that come with ready-to-heat meals are among the worst choices. They’re often made from recycled electronics, which means they’ve been treated with flame-retardant chemicals. When we heat them, these compounds, along with microplastics, can end up in our food. Think about what you use in your kitchen. If your containers, food packaging, cups, utensils, and cutting boards are made of plastic, try to switch to glass, stainless steel, or ceramic whenever possible. And if you still have plastic in your kitchen, try not to heat it.
Reconsider your attitude towards non-stick pans
If you currently use a non-stick pan, such as Teflon, you are exposed to polytetrafluoroethylene, or PTFE, which is what creates the coating. PTFE itself is not a microplastic, but if you use the pan with metal utensils, wash it with abrasive sponges, or heat it to high temperatures, the coating can begin to chip and flake. In this case, microplastic particles often end up in your food. Replace non-stick cookware with stainless steel or ceramic options that are free of toxic substances. We recommend washing such cookware by hand, using medium heat, and oils with a high smoke point to extend the life of any non-stick coating.
Wear clothes made from natural fibers whenever possible.
Look at the composition of the clothes you wear every day and you’ll likely see polyester, nylon, spandex, acrylic or fleece. All of these fabrics either contain plastic or are made entirely of it. When washed, they release microplastics into the water, which eventually end up back in our food chain. They’re also close to your skin and can be inhaled. Natural fibres like cotton, linen, wool, silk or hemp are a better choice. If you still have synthetic fabrics in your wardrobe, try washing them less often and air drying them instead of tumble drying them to reduce fibre shedding.
Check the tea bags
“Tea bags often contain plastic, so when you steep them in hot water, some of that plastic ends up in your cup of tea,” says Dr. Federica Amati, Zoe's chief nutritionist. Look for ingredients on the packaging like polypropylene, polyethylene, and nylon. These are all indicators of plastic content. Pyramid-shaped bags or mesh bags are usually plastic, and tea bags that are sealed without a seam, fold, or staple are often sealed with plastic fibers. The good news is that there are many alternatives and brands that make tea bags from cornstarch, wood pulp, or organic cotton. And you can always switch to loose leaf tea, too.
Review your personal hygiene products
This goes for both moisturizer and menstrual products. “It’s important to carefully read the ingredients of all the personal care products you use,” says Dr. Chambers. “Try to choose products that contain as little plastic as possible, bisphenol A, or BPA, a chemical used to make some plastics, and other unnecessary and unnecessary additives.” In skin care products, avoid ingredients such as polyethylene, or PE, polypropylene, or PP, nylon, and acrylates.
For menstrual care, look for tampons made from organic materials like cotton and bamboo, as about 90% of menstrual products contain plastic. However, Chambers recommends swapping them out occasionally for a BPA-free menstrual cup or pads, as they are worn externally rather than internally like tampons, to reduce exposure. You should also switch to solid soap, solid shampoo, or solid conditioner, and choose products in glass, metal, ceramic, or paper packaging whenever possible.
Reduce your consumption of ultra-processed foods
Ultra-processed foods contain significantly more microplastics than whole foods because they are constantly in contact with plastic during production and packaging. These include chips, sweet breakfast cereals, ready-made sauces, sausages, hot dogs, store-bought cookies, bars, instant noodles, frozen convenience foods, carbonated drinks and many other products in multilayer packaging. Such products are created by combining a large number of compounds and chemicals that are manufactured and stored in contact with plastic. This mass is then processed using various industrial technologies, which also involve contact with plastic equipment, conveyor belts and packaging. After that, the products are usually packaged in plastic, where they continue to be in contact with microplastics and chemicals that give the packaging flexibility or plasticity. Whole foods, on the other hand, are more nutritious and usually require much less packaging, so they are a better choice in every sense.
Eat more fiber
New research suggests that eating more fiber can help reduce the body's microplastic burden. How? It can bind these particles in the gut and help them pass through the stool. A diet rich in fiber also strengthens the intestinal barrier, supporting a healthy microbiome, which in turn helps prevent microplastics from crossing over from the gut into the bloodstream.
Clean with a HEPA-filtered vacuum cleaner
When the fibers break down and release microplastics, they often end up in household dust or in the air, where they can be inhaled. If your budget allows, replace your regular vacuum cleaner with a model with a HEPA filter. Most vacuum cleaners suck up dust, but then release the smallest particles back into the air. HEPA filters are much better at trapping most of these particles.
Based on material from vogue.co.uk