How to avoid microplastics in food and water

While it's not possible to completely eliminate microplastics from your life, you can take steps to reduce your exposure.

Microplastics, which are tiny bits of plastic, have been found in the most remote parts of the world — especially in urban areas, oceans and waterways. Consequently, both humans and animals eat them, drink them and breathe them in on a regular basis.

They've become a part of daily life.

Microplastics have been linked to several different conditions, including heart disease, dementia and cancer. As a result, many people are interested in learning how to avoid microplastics and lead healthier lives.

Does this sound like you? You're certainly not alone. Here are the key details to know about microplastics and tips for reducing your exposure.

Where do microplastics come from?

Many of the products individuals use every day are made of materials that shed traces of plastic — everything from the tires on your car to the clothes you wear and the containers you use to store food. And as their name implies, they are difficult to see with the naked eye.

The official definition of a microplastic is a particulate smaller than 5 millimeters; that's smaller than a pencil eraser. Most bits are even smaller than that.

Nanoplastics

These microplastics can be thinner than a strand of hair. Nanoplastics leach into waterways and soil and eventually into nearby food supplies. A recent study showed that every protein source humans consume — from beef to tofu — contains microplastics. Even vegetables pick up microplastics from the soil.

Nanoplastics can also be found in other areas of your kitchen. For instance, foods and beverages stored or cooked in plastic containers typically shed microplastics.

Plenty of other household products expose users to microplastics. Until recently, tiny plastic beads were included in skincare products. Although Congress took action several years ago and passed a law banning these plastic beads, the problem persists. Once plastic is released into the environment, it sticks around — and accumulates.

Single-use plastics

Single-use plastics, like grocery bags and takeout containers, are a big source of microplastics. Different textile materials, some of which might be in the outfit you're wearing right now, also shed microplastics. In fact, a significant portion of the microplastics found in the ocean come from plastics released through laundry. Microplastics are also released into the air while clothes are being dried.

How microplastics affect human health

While some microplastics may be excreted during trips to the bathroom, some stay in the body for a longer period. Researchers have found microplastics in patients' lungs and brains. The amounts found in the brain have increased by almost 50 percent in the last 10 years.

Studies suggest that people with higher levels of microplastics are more likely to experience dementia, heart disease, stroke, cancer and other conditions. Doctors warn that microplastics may damage the immune system, digestive system and even fertility.

Babies and older adults have the highest risk

Babies may be exposed to microplastics in the womb in the first weeks after conception. Young children between the ages of two and five have a high risk of exposure because of the rapid brain development that occurs during that period.

Older adults should also try to limit their exposure to microplastics due to their cumulative effect. As people get older, their bodies are less able to recover from toxins — ingesting microplastics may raise their risk of negative health effects.

Ways to reduce your exposure to microplastics

While it's not possible to eliminate microplastics from your life, you can take steps to reduce your exposure. Here are some tips on how to avoid microplastics.

Shop wisely

The simplest way to start minimizing microplastics is to be aware of what you're purchasing:

• Choose minimally processed foods. Not only are whole foods healthier for you, they are also less likely to be packaged in lots of plastic.
• Shop at farmers' markets and smaller businesses. These retailers often use less single-use plastic.
• Choose products in glass jars over plastic. Little decisions can add up. Use reusable cloth or mesh produce bags when shopping. Opt for loose-leaf blends if you're a tea drinker, as tea bags can contain plastic.
• Avoid bottled water. If you must buy bottled water, keep it at room temperature or cooler — and don't leave it in the car or outside where it can get baked by the sun. This can cause plastic to leach into the water.
• Carry a stainless-steel mug. Whether you're pouring coffee, tea or plain old water, reach for a reusable mug or bottle. Even heat-safe cups that look like paper can shed plastic when it contacts hot liquid.
• Skip the take-out. Cook at home whenever possible. If you choose take-out, look for restaurants that use biodegradable cardboard containers, rather than plastic.

Consider your kitchen

You can be exposed to microplastics in your own kitchen without realizing it. Consider these changes:

• Do not cook with plastic utensils. Heat increases the release of microplastics, so avoid cooking with plastic utensils or putting hot food in plastic containers.
• Prepare baby formula in non-plastic containers. Rinse bottles after sterilizing and let them cool before filling with formula. Do not re-warm bottles in the microwave.
• Choose wood or bamboo cutting boards. Studies show that chopping on plastic boards releases microplastics into food.
• Rinse your rice. If you're preparing a dish with rice, thoroughly rinse it before cooking. This can remove as much as 40 percent of the microplastics typically found in rice.
• Use tap water instead of bottled water. Using a filtration system — especially one with reverse osmosis — can help remove microplastics from your water and even improve its flavor.
• Use wax paper and silicone storage bags. Use glass or stainless steel containers to store food or beverages. Silicone or bamboo lids release fewer microplastics than plastic.

Stay vigilant around the house and yard

Microplastics are everywhere in your environment. Be sure to keep up with regular maintenance and form healthy habits at home:

• Remove dust and lint from your home using a vacuum equipped with a HEPA filter.
• Choose fabrics made with natural fibers whenever possible. Spot clean polyester fleece clothing rather than throwing them in the washing machine.
• Take off your shoes and leave them by the door to minimize bringing in microplastics from outdoors.
• Plant a small garden and grow your own food so you're not forced to purchase produce that was exposed to microplastics.

Remember, you have some control

While you won't be able to eliminate your exposure to microplastics, you can reduce your risk by taking small but steady steps. You don't need to adopt everything discussed above, but taking action wherever and whenever possible can help improve your quality of life.