Recently, there has been an increased focus on the potential risk of microplastics on human health. These tiny plastic particles, whichare now widespread in the environment, are known to be inadvertently ingested and absorbed into the body. Emerging evidence suggests an unfortunate link between microplastics and negative health consequences.
However, there are steps we can take to reduce microplastics exposure.
Microplastics, defined as fragments of plastic between one nanometer and five millimeters, come from a variety of sources such as food and beverage packaging, synthetic textiles, personal care products, artificial turf and degradation of larger plastics over time, to name a few sources. They have been found in oceans, air, food, water and people.
At the latest annual meeting of the American College of Cardiology, a groundbreaking study presented troubling findings regarding the relationship between microplastic exposure and chronic disease risk in United States coastal areas. The study revealed that higher concentrations of microplastics in local bodies of water were correlated with a greater prevalence of hypertension, diabetes and stroke. This raises critical concerns about how these ubiquitous particles may contribute to the rising rates of chronic conditions affecting millions of Americans.
The study found an intriguing contrast when it came to cancer, however, reporting no association between microplastic exposure and cancer risk. While this is an important finding, it highlights the need for more research to fully understand the complex health implications of microplastics.
For now, it’s clear that microplastics, particularly those found in water and food sources, may be playing a more significant role in public health than previously recognized. The implications are particularly worrying in areas near the coast, where higher concentrations of microplastics in water seem to align with increased incidences of hypertension and stroke. This points to a broader issue of environmental toxins potentially worsening the burden of chronic diseases, which are already on the rise.
It has been reported that microplastics consumption from food and beverage ranges from 39,000 to 52,000 particles per person annually depending. There is no official safe or unsafe level of microplastics consumption, likely due to a lack of data. However, ideally, we should all be taking steps to reduce our microplastics exposure.
Here are eight practical tips to reduce your exposure to microplastics:
Reduce Single-Use Plastics: Opt for reusable containers and water bottles made from stainless steel, ceramic and glass. This will not only reduce your plastic waste, but also limit your exposure to microplastics released from plastic products that break down over time. Filter Your Water: Consider installing a high-quality water filter that removes microplastics. Bottled water can be a source of microplastic contamination, so using a refillable bottle with a filter is a better choice. Be Careful Reheating: Heating plastic can release microplastics into food so avoid heating food in plastic containers or packaging. Choose Natural Fibers: Opt for clothing made from natural fibers like cotton or wool instead of synthetic materials like polyester, which shed microplastics when washed. Opt for Loose Leaf Tea: Many tea bags are made with polypropylene, which releases microplastics when it comes into contact with hot water. Instead, opt for loose leaf tea using a stainless steel diffuser. Rinse Your Rice: Microplastics have been found in rice. Pre-cooked rice, often sold in plastic packing, has even higher amounts of microplastics. Rinsing rice in filtered water before cooking may reduce microplastics from 20 to 40 percent. Limit Intake of Ultra-Processed Foods: Ultra-processed foods like chicken nuggets, breaded shrimp and fish sticks contain higher amounts of microplastics than minimally processed foods like tofu and chicken breast. This is likely due to ultra-processed foods having a greater chance of coming into contact with plastic during processing, packaging, storage and heating. Support Plastic-Free Initiatives: Advocate for policies that reduce plastic production and pollution, from reducing plastic packaging and other single-use plastic to supporting innovations in biodegradable materials.Microplastics remain a challenging issue, but taking small steps to reduce exposure can be a meaningful part of protecting your health and the environment.
LeeAnn Weintraub, MPH, RD is a registered dietitian, providing nutrition counseling and consulting to individuals, families and organizations. She can be reached by email at [email protected].
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