Plastics are a large part of our daily life for good or for worse. Plastic contamination has been a growing topic of concern for both health organizations and environmental groups globally. In 2009, the National Oceanic and Atmospheric Administration (USA) standardized sampling and defined microplastics as a fragment with size less than 5mm (333μm micrometers).

Microplastics and nanoplastics have infiltrated every part of our ecosystem including our soil, air, water and food systems, especially our seafood and even sea salt. Scientists are concerned about how microplastics affect our health. They may contain endocrine disrupting chemicals that can affect hormonal balance and have been linked to dementia, diseases of the kidney and heart, and cancers of the lung and colon.

How can we reduce the amount of microplastics entering our bodies and remove what’s already built up?

Avoid drinking or eating out of plastic

So many materials contain plastic in our everyday lives. Avoid plastic water bottles,“microwave safe” styrofoam, plastic containers, wrappers, utensils and straws. Plastic wrap, ice trays, plastic-coated paper cups, and melamine plates and cups should not be used during food preparation and ingestion. Microwaving plastic food containers can release more than two billion nanoplastics and four million microplastics per square centimeter within only three minutes of microwave heating. Use glass, ceramic, cast iron and stainless steel instead when cooking or heating up food or drink.

Retire your plastic cutting boards and plastic cooking utensils

Using a polypropylene chopping board (common white plastic boards) equates to consuming 49.5 grams of microplastics while using a polyethylene chopping board equates to 7.4–50.7 grams. Switch to wood or sustainable bamboo cutting boards instead.

Stop using mesh or “silk” tea bags

Steeping a single plastic tea bag at brewing temperature (203 degrees Fahrenheit) releases more than 11 billion microplastics and 3 billion nanoplastics into each cup. It’s best to use a glass and metal French press or stainless-steel mesh tea strainer instead when brewing your next cup.

Check your personal care products

Avoid phthalates, bisphenol A and other plastics in lotions, soaps, sunscreens, detergents, deodorants, perfumes and cleaners. There are helpful apps like EWG SkinDeep, ThinkDirty and CodeCheck to make cleaner choices.

Update your laundry habits

Laundry is one of the top sources of microplastic pollution. Wash full loads, use less detergent, wash in cold water, filter your wash water if possible, hang your clothing to dry and avoid using dryer sheets to help reduce wastewater contamination.

Boil and filter your tap water

A 2024 Chinese study found that boiling water, letting it cool and then filtering it, can remove over 90% of micro and nano plastics in water. Keeping well hydrated also helps your body flush out toxins daily.

Eat plenty of fiber

Not only is fiber great for mopping up excess cholesterol in your body, it also helps bind microplastics as well. Shoot for 25-35 grams daily.

Work up a sweat

Sweating via exercise, sauna, etc. mobilizes toxins through the largest organ in your body, your skin! Not only do you detox microplastics, but you also detox solvents, heavy metals and mold toxins as well.

Remember, the best way to get rid of nano and microplastics in your body is to reduce consumption in the first place. Reduction doesn’t have to be 100 percent; mindful consumption leads to better overall health and sustainability for our body and for our planet.

Dr. Sonja Fung is a primary care naturopathic doctor with a focus on integrative cancer care and PRP regenerative joint injections at Live Well Clinic in La Quinta. For more information, call (760) 771.5970 or visit www.livewellclinic.org.

Sources: 1) https://pmc.ncbi.nlm.nih.gov/articles/PMC10072287/; 2) https://www.sciencedirect.com/science/article/abs/pii S2215153221001057; 3) https://www.sciencedirect.com/org/science/article/pii/S0973862224000138; 4) https://www.nature.com/articles/s41591-024-02968-x; 5) https://iee.psu.edu/news/blog/microplastics-sources-health-risks-and-how-protect-yourself; 6) https://www.ucsf.edu/news/2024/02/427161/how-to-limit-microplastics-dangers; 7) https://pubs.acs.org/doi/10.1021/acs.estlett.4c00081; 8) https://pmc.ncbi.nlm.nih.gov/articles/PMC9695129/; 9) https://www.pbs.org/newshour/science/laundry-is-a-top-source-of-microplastic-pollution-heres-how-to-clean-your-clothes-more-sustainably; 10) https://www.thelancet.com/journals/lanres/article/PIIS2213-2600(25)00086-4/fulltext