If you watched Netflix’s The Plastic Detox recently, you may have come away feeling alarmed that these tiny plastic particles—called microplastics—seem to be everywhere.
“No one has clarified a causative relationship between microplastics and negative health outcomes, however there is mounting evidence, and I think that’s why we’re talking about it now,” says Dr. Charis Chambers, an obstetrics and gynecology doctor and chief medical officer at Clue. Microplastics may act as endocrine disruptors (chemicals that interfere with hormones) and remain within the body. While research is ongoing, findings so far suggest links to fertility issues, metabolism and hormone health. Plus, they may also be inflammatory and irritating to our organs. Found in breast milk, the placenta, the endometrium, and even the ovaries, microplastics enter our bodies via ingestion (what we eat and drink), inhalation, and skin contact, says Chambers. She notes that it’s hard to isolate specific causes, as often microplastics come hand in hand with other endocrine-disrupting chemicals.
It can be a confusing landscape to navigate—not to mention the fact that microplastics are almost impossible to avoid, given how ubiquitous they are. “They are in our soil and water, so even when we buy products that the manufacturer says [contain none], they can’t actually control what ends up in your hands,” says Chambers.
Small changes, though, can make a difference, so here, Vogue presents some of the ways to help limit your microplastic exposure.
Drink tap water
It might be time to reconsider that bottled water. Whether as a result of the bottle being exposed to heat or sunlight, left sitting on a shelf for long periods, or simply being squeezed, plastic particles can leach into the water—and then into the body of the person drinking it.
“Generally, tap water is better,” explains Dr Federica Amati, head nutritionist at Zoe. “However, water quality varies from region to region, and although it is safe from a bacterial and viral point of view, it can still contain microplastics, forever chemicals such as PFAS, hormones and other nasties like cocaine, especially in London. Don’t panic though—it’s still better than other drinks on offer.”
So wield your reusable stainless steel bottle for on-the-go hydration and, to be extra safe, invest in a home water filter. “All water filters screen out toxins to some extent,” notes Amati. “But the best ones are reverse osmosis filters, which also remove microplastics and forever chemicals.”
Swap out Tupperware and plastic utensils
Likewise, particles from plastic food containers—such as Tupperware—can leach into food, impacting metabolic health, damaging the mitochondria in human colon cells, and even increasing the risk of heart failure. The black plastic trays that microwaveable dinners come in are among the worst offenders.
“They’re often made from recycled electrical equipment, which means they were treated with fire-retardant chemicals,” says Amati. “When we heat them, these compounds, along with microplastics, can end up in our food.”
Consider your kitchenware: if your containers, food packaging, cups, utensils, and chopping boards are plastic, try to switch to glass, stainless steel or ceramic wherever possible. And if you do still have plastic in your kitchen, try to avoid combining it with heat.
Rethink non-stick pans
If you’re currently using a non-stick pan (such as Teflon), you’re exposing yourself to polytetrafluoroethylene (PTFE), which delivers the coating effect. While PTFE doesn’t start life as a microplastic, using the pan with metal utensils, abrasive sponges and high temperatures can cause it to chip and flake away, often releasing microplastics into your food.
Swap non-stick products for stainless steel or ceramic options from brands like Our Place, which is non-toxic. “We recommend hand-washing, using medium heat and high smokepoint oils to preserve the lifespan of any non-stick coating,” says brand founder Shiza Shahid.
Wear natural fibers where possible
Check the label in your everyday garments, and you’ll likely find fabrics like polyester, nylon, spandex, acrylic or fleece—all of which either contain or are entirely plastic. Washing them releases microplastics into the water, which eventually ends up back in our food chain. Plus, they sit close to your skin and can be inhaled.
Natural fibers like cotton, linen, wool, silk, or hemp are better options. If you do still have synthetic fabrics in your wardrobe, consider washing them less often, and air-drying rather than tumble drying to reduce shedding.
Check your tea bags
“Tea bags often contain plastic, so when you submerge them in hot water, some of that will pass into your mug of tea,” says Amati.
Look out for ingredients such as polypropylene, polyethene, and nylon on the box—all of which indicate plastic content. Pyramid-shaped or mesh bags are usually plastic, while tea bags sealed without stitching, folding or a staple are often sealed with plastic fibres.
The good news: there are plenty of alternatives made from cornstarch, wood pulp or organic cotton. “Alternatively, you can also use loose-leaf tea instead,” says Amati.
Consider your personal care products
Whether it’s your moisturizer or menstrual products, “it’s worth scrutinising the ingredients in all of your personal care products,” says Dr Chambers. “Try to use products that have the least amount of plastics, bisphenol A (BPA)—a chemical used to make certain plastics—and other extra, unnecessary additives.”
In skincare, avoid ingredients like polyethene (PE), polypropylene (PP), nylon, and acrylates.
For period care, consider tampons made from organic materials such as cotton and bamboo, as around 90% of period products contain plastic. Meanwhile, Chambers suggests occasionally swapping to a BPA-free menstrual cup or pads (as they’re worn externally) instead of tampons to reduce exposure. “Keeping these products away from the vaginal mucosa might decrease the amount of uptake from products with microplastics in them,” she notes.
Also consider switching to bar soap, shampoo or conditioner bars, and opting for products sold in glass, metal, ceramic or paper packaging where possible.
Reduce your ultra-processed food intake
Ultra-processed foods (UPFs) contain significantly more microplastics than whole foods because they come into contact with plastics during production and packaging.
“UPFs are produced by adding together an array of compounds and chemicals, all of which are produced and stored in contact with plastics; they are then reconstructed using multiple industrial techniques, including contact with plastic machinery, conveyor belts, and so on,” says Amati. “And then, of course, they’re packed into plastic packaging where they sit, slowly absorbings more microplastics and the chemicals that are used to give them properties like flexibility or malleability.”
Since whole foods are more nutritious and involve far less packaging, they’re a win-win all around.
Eat more fiber
Emerging science suggests that consuming more dietary fiber may help reduce our microplastic burden. How? By binding to particles in the gut and promoting their excretion through the stool.
“Fiber helps keep us regular, so food (including that which contains microplastics) doesn’t hang around in the gut longer than it needs to,” says Dr. Amati. “Eating a fiber-rich diet also strengthens the gut barrier by supporting microbiome health, which in turn helps prevent microplastics from travelling from the gut into the bloodstream.”
Vacuum with a HEPA filter
When 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, swap your regular hoover for one with a HEPA filter. While most vacuums suck up dust only to blow the smallest particles back out, HEPA filters are far better at trapping the majority of these particles. Dyson’s V16 Piston Animal captures over 99% of them.
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