How Plastic is Affecting Our Health and Where You Can Make Changes
How Plastic is Affecting Our Health and Where You Can Make Changes
Author: Emily Grochowski, Certified Functional & Integrative Registered Dietitian Nutritionist
Every day, our bodies are bombarded by countless stressors — from bacteria and viruses to environmental toxins. It is truly astounding how resilient our bodies are to the near constant bombardment of chemicals, pathogens, and other harmful substances we encounter in our day to day lives. Our immune systems are resilient, our detoxification processes are powerful, and at moderate levels, some stressors can even help our bodies adapt and stay balanced.
But the modern world isn’t dishing out stressors in moderation. One of the most pressing concerns today? Plastic. More specifically, the chemicals and particles that come from it like BPA, phthalates, and micro- and nanoplastics (M/NPs). These compounds aren’t just everywhere; they’re increasingly finding their way into our bodies.
Why we need to pay attention to plastics
While it’s true that research on the long-term health effects of plastic exposure is still evolving, we already have reason to be cautious. After nearly two decades of study, most experts agree: the growing accumulation of plastic-related compounds in human tissues is likely having negative health impacts — even if we don’t yet fully understand all the mechanisms.
Though complete avoidance of all major and potentially harmful substances including M/NPs and related chemicals isn’t currently either practical or possible, it’s strongly encouraged for people to limit exposure to the most significant sources wherever feasible.
Our bodies do provide some natural protections. For instance, particles must be smaller than 2.5 microns to be absorbed in the lungs, and smaller than 150 microns to be absorbed by the gut. But even with these defenses, exposure adds up.
There is an ever growing body of evidence demonstrating negative associations between M/NPs and related chemicals like BPA and some of the most dangerous modern era health conditions including cardio metabolic/cardiovascular diseases, immune dysfunction including cancer, fertility/reproduction, and neurodegenerative diseases.¹ These compounds can damage DNA and disrupt cellular function.² Alarmingly, the brain — because of its fat content — may be especially vulnerable. One study found it can accumulate plastic at 10 to 20 times the rate of other organs.³
Don’t panic — start with a personal plastic inventory
Instead of getting overwhelmed by every potential exposure and panicked by potential health risks, take a structured, practical, and proactive approach by completing a personal plastic exposure/use inventory. Once you identify where your biggest exposures are, you can make more targeted, effective changes.
Here are the three areas to focus on first:
Air
Plastic dust is everywhere, especially indoors. Renovations, new furniture, carpet, and paint can all contribute to airborne microplastics. Investing in high-quality HEPA air purifiers can help mitigate this, especially for rooms where you spend a lot of time, like bedrooms or home offices.Water
Plastic can leach into bottled and unfiltered tap water, particularly when it’s stored in plastic containers, exposed to heat, or mixed with acidic beverages like coffee, tea, or soda. To minimize exposure, filter your tap water using systems with micromembrane or reverse osmosis technology, which have been shown to effectively remove microplastics. And ditch the plastic bottles — opt for reusable containers made of glass, ceramic, or stainless steel.Food
Highly processed and packaged items are often high in plastics/plastic chemicals and again, especially if they are heated or stored in plastic or plastic lined containers (e.g. canned soups, microwave popcorn, TV dinner type frozen meals). Even some whole foods can carry contamination, like certain types of seafood, canned fruits, or factory-farmed animal products. The good news: fresh vegetables seem to help the body clear out plastic-related compounds more effectively, thanks to their fiber, vitamins, and antioxidants.
Choose progress, not perfection
Sadly, plastic exposure is part of modern life, but that doesn’t mean we’re powerless. With some thoughtful swaps and a little awareness, we can significantly reduce our plastic burden and support our long-term health in the process.
Remember: sustainability and wellness go hand in hand. You don’t need to overhaul your life overnight. Just start where you are. Every small change makes a difference.
Emily Grochowski (MSN, RDN, CD (WA), CLT, CFIN) is a Certified Functional & Integrative Registered Dietitian Nutritionist with a Bachelor of Science in Molecular Biology from UW-Madison and Master of Science in Nutrition from Bastyr University. She practices evidence-based, personalized, holistic medical nutrition therapy at the Institute of Complementary Medicine.
This blog provides general information and discussions about health and related subjects. The information and other content provided in this blog, website, or in any linked materials are not intended and should not be considered, or used as a substitute for, medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health care provider with any questions you may have regarding a medical condition or treatment and before undertaking a new health care regimen, and never disregard professional medical advice or delay in seeking it because of something you have read on this website.
Sources
1 Hyman, S., Acevedo, J., Giannarelli, C., & Trasande, L. (2025). Phthalate exposure from plastics and cardiovascular disease: global estimates of attributable mortality and years life lost. eBioMedicine, 102, 105051. Retrieved June 16, 2025, from https://www.thelancet.com/journals/ebiom/article/PIIS2352-3964(25)00174-4/fulltext
2 Tang, K. H. D. (2025). Genotoxicity of microplastics on living organisms: Effects on chromosomes, DNA and gene expression. Environments, 12(1), 10. https://www.mdpi.com/2076-3298/12/1/10
3 Nihart, A. J., Garcia, M. A., El Hayek, E., Liu, R., Olewine, M., Kingston, J. D., Castillo, E. F., Gullapalli, R. R., Howard, T., Bleske, B., Scott, J., Gonzalez-Estrella, J., Gross, J. M., Spilde, M., Adolphi, N. L., Gallego, D. F., Jarrell, H. S., Dvorscak, G., Zuluaga-Ruiz, M. E., West, A. B., & Campen, M. J. (2025). Bioaccumulation of microplastics in decedent human brains. Nature Medicine, 31(4), 1114–1119. https://doi.org/10.1038/s41591-024-03453-1
