10 Ways to Reduce Your Exposure to Microplastics

Microplastics may be small, but their impact is enormous. Found in water, soil, and even the air, these tiny particles have made their way into every corner of our planet—and into our bodies. This blog unpacks what microplastics are, where they come from, and, most importantly, actionable steps you can take to reduce your exposure.

Table of Contents:

• What Are Microplastics?
• Impact on Environment and Health
• Steps to Reduce Microplastics Exposure
• Other Methods to Reduce Your Exposure to Microplastics

What Are Microplastics?

Microplastics have become a growing concern in today’s environmental and health conversations. These tiny plastic particles are less than 5 millimeters in size, and they’re everywhere—from oceans and rivers to soil and food sources. They’re even found in the air we breathe. Their presence raises significant concerns about their long-term impact on both the planet and human health.

Microplastics originate in two primary ways: from the breakdown of larger plastic debris into tiny fragments or from products specifically manufactured in small sizes, like the microbeads in cosmetics and cleaning products. Unfortunately, these particles are incredibly persistent and can take hundreds of years to decompose.

Sources of Microplastics

Microplastics come from a variety of sources, including:

• Industrial Processes: Microplastics are used in manufacturing processes and can be released into the environment through industrial waste.
• Consumer Products: Many personal care items, such as exfoliants and toothpaste, contain microbeads—a direct source of microplastic pollution.
• Textiles: Synthetic fibers like polyester and nylon shed microplastics during washing, often making their way into our water systems.
• Packaging: Single-use plastics and packaging materials break down over time, contributing significantly to microplastic pollution.

Microplastics Impact on the Environment and Human Health

Environmental Impact

Microplastics are a specific type of environmental toxin that can affect our health—they’re very harmful to marine and terrestrial ecosystems. Aquatic animals often mistake these tiny particles for food, leading to physical harm and exposure to toxic chemicals. This ingestion doesn’t just harm individual animals but can also disrupt whole food chains and ecosystems. Microplastics make it harder for wildlife to survive by altering their habitats.

Microplastics can also alter habitats by:

1. Physical Alteration of Sediments: Microplastics accumulate in aquatic and terrestrial sediments, altering their composition. This can affect the availability of nutrients, oxygen, and space for organisms that rely on these sediments for shelter or feeding.
2. Habitat Contamination: As microplastics degrade, they release harmful chemicals that can contaminate habitats, making them unsuitable or toxic for wildlife.
3. Disruption of Ecosystem Functions: Microplastics can interfere with the natural processes of ecosystems, such as the filtration of water by organisms or the decomposition of organic matter.
4. Impact on Species Behavior: Wildlife that ingests or interacts with microplastics may change their feeding or migratory behaviors, which can disrupt the balance of entire ecosystems.

Health Impact

As time goes on, and more research is conducted, there’s growing evidence that microplastics pose significant health risks to humans as well. These particles can enter our bodies through contaminated food and water, inhalation, and even skin contact.

Potential health effects include:

• Inflammation: Microplastics can irritate tissues, leading to chronic inflammation.
• Oxidative Stress: Exposure to microplastics can cause oxidative stress, which damages cells and tissues.
• Chemical Exposure: Many plastics contain harmful chemicals that may leach out and affect human health.
• Disrupting Detoxification: Microplastics in the body can interfere with your detox system and microbiome—making your body less capable of identifying and removing harmful substances and weakening your body’s ability to metabolize and get rid of harmful materials and debris.

Steps to Reduce Microplastics Exposure

The good news is that we can take steps to reduce microplastic pollution and limit our exposure to these tiny particles.

Here are some useful strategies:

1. Limit Use of Single-Use Plastics

Single-use plastics like bottles, straws, bags, and utensils are major contributors to microplastic pollution. Reducing your use of these items can significantly decrease the amount of microplastics in the environment.

How to limit your usage of single-use plastics:

• Carry reusable bags, bottles, and utensils when you go out.
• Opt for products with minimal or no plastic packaging.
• Support businesses that use sustainable packaging alternatives.

2. Choose Natural Fibers

Synthetic textiles, like polyester and nylon, shed microplastics when washed. Switching to clothing made from natural fibers such as cotton, wool, or hemp can reduce microplastic pollution and shedding.

How to limit microplastic pollution in your laundry routine:

• Buy clothes made from natural materials.
• Use a microfiber-catching device in your washing machine.
• Wash synthetic fabrics less frequently and at lower temperatures.

3. Avoid Products with Microbeads

Personal care products with microbeads contribute directly to microplastic pollution. These tiny particles often escape water treatment plants and end up in waterways.

How to avoid products with microbeads:

• Check labels for ingredients like polyethylene (PE) or polypropylene (PP).
• Choose natural exfoliants like sugar, salt, or oatmeal.
• Support brands that are committed to using environmentally friendly ingredients.

4. Properly Dispose of Plastic Waste

Improper disposal of plastics leads to their breakdown into microplastics over time. Ensure that your plastic waste is properly recycled or disposed of to help mitigate this issue.

How to dispose of plastic waste in your environment:

• Follow your local recycling guidelines.
• Clean and sort your recyclables.
• Participate in community clean-up events.

5. Filter Your Water

This is a big one! Microplastics can be present in your tap and bottled water. Using a water filter can help reduce your exposure to these tiny irritants.

How to avoid microplastics in your water:

• Invest in a high-quality water filter capable of removing microplastics.
• Consider a tabletop water filter system or an under-sink filtration system.
• Avoid bottled water as much as possible and opt for filtered tap water instead.

6. Support Your Cellular Health to Detox Microplastics 

Microplastics can disrupt cellular function, which means supporting our body’s natural detoxification processes and pathways, including liver, kidney, and gut health, is essential to reducing the impact microplastics have on our cells.

How to support your cellular health:

• Eat a Fiber-Rich Diet: A diet high in fruits, vegetables, and whole grains can aid in binding and eliminating toxins.
• Boost Antioxidant Levels: Antioxidants neutralize free radicals, reducing oxidative stress caused by microplastics. Eat foods like blueberries, spinach, and dark chocolate, or consider supplements such as vitamin C and E.
• Stay Hydrated: Hydration supports kidney function, a critical system for filtering out toxins. Drink filtered water daily and avoid plastic bottles to reduce exposure.
• Support Liver Function: The liver processes and eliminates toxins, including those from microplastics. Add liver-friendly foods like garlic, turmeric, and cruciferous vegetables to your diet and limit alcohol consumption.
• Strengthen Your Gut Microbiome: A balanced microbiome aids in metabolizing and expelling toxins effectively. Consume probiotic-rich foods like yogurt and fiber-rich options such as whole grains to support digestion.
• Try Supplements: Algae supplements like chlorella and spirulina help the body eliminate heavy metals and other pollutants by binding to toxins and aiding in their removal. BodyBio PC is another supplement that not only aids our bodies with detoxification but also improves mental clarity and energy levels*—it’s also the foundation for your cellular health.

Incorporating steps like this will help you empower your body to combat the effects of microplastics and help you maintain overall health. Small, consistent changes to your lifestyle can make a big difference in reducing your toxic load and supporting long-term well-being.

7. Reduce Airborne Microplastics

Microplastics aren’t just in water; they’re in the air too. They can be present in indoor air—household dust and synthetic materials are common sources. You can reduce your exposure to airborne microplastics by improving the air quality inside your home.

How to reduce microplastics in your home:

• Use a HEPA air filter in your house.
• Vacuum regularly with a vacuum that includes a HEPA filter.
• Dust surfaces with a damp cloth to prevent particles from becoming airborne.

8. Support Legislation and Initiatives

Supporting policies and stronger regulations on plastic production and waste management can help reduce microplastic pollution on a larger scale. Advocacy and consumer pressure can drive change at the governmental and corporate levels.

How to support microplastic management on a legislative level:

• Stay informed about local and national policies addressing plastic pollution.
• Support organizations working to reduce plastic waste.
• Participate in campaigns and sign petitions advocating for environmental protection.

9. Make Informed Consumer Choices

Being mindful of your purchases and choosing products from companies that prioritize sustainability can reduce the demand for plastic products and decrease microplastic pollution. These mindful purchases can also reduce the overall demand for plastic and, consequently, reduce microplastic pollution.

How to reduce microplastic consumption:

• Choose products with eco-friendly packaging.
• Support brands that use sustainable materials.
• Reduce your overall consumption and opt for durable, long-lasting items.

10. Educate and Raise Awareness

Raising awareness about the impact of microplastics and ways to reduce exposure to them can help spread awareness and inspire others to take action and adopt more sustainable practices.

How to spread microplastic awareness:

• Educate friends and family about microplastics.
• Use social media to share resources and information.
• Get involved in community education programs and events.

Other Methods to Reduce Your Exposure to Microplastics 

Engaging in holistic health practices to detox naturally can help reduce the impact of microplastics on your body over time.

Holistic detox methods:

• Saunas: Sweating through regular sauna use can support detoxification. Infrared saunas stimulate better detoxification by penetrating deeper into the skin and promoting increased circulation. 
• Dry Brushing: Stimulate lymphatic drainage and skin detoxification with this simple practice.
• Regular Exercise: Physical activity improves circulation and promotes sweating, aiding toxin elimination. Aim for 30 minutes of moderate exercise daily or try activities like saunas or hot yoga to encourage detoxification.

Taking Action to Reduce Your Exposure to Microplastics

Reducing your exposure to microplastics is not just about protecting your health—it’s about safeguarding the planet for future generations. When we all get on board, small, conscious choices can lead to significant change. Whether it’s switching to reusable bags, choosing natural textiles, or supporting legislation that addresses plastic waste, every action matters.

By implementing these strategies, you’re taking an important step toward a cleaner, healthier environment—and a cleaner, healthier you from the inside out.

BodyBio PC is your ultimate health optimization tool—detox your body and prioritize your health!