How to Reduce Your Microplastic Exposure
Microplastics are everywhere sadly. These tiny plastic particles, invisible to the naked eye, have made their way into our food, water, air — and, yes, even our bodies.¹ Scientists have found them in human placentas, breast milk, and bloodstream samples.² ³ ⁴ It's not just an environmental issue anymore. It’s a human health one, too.
But here’s the good news: You’re not powerless. In fact, there’s a lot you can do to reduce your exposure. And every step you take? It’s better for the planet and your personal health.
What are microplastics, exactly?
Microplastics are plastic particles less than five millimeters in size. Some are created intentionally (think microbeads in body washes or face scrubs), while others form when bigger plastics break down — from packaging, clothing, tires, and more.
And since they’re so small, microplastics can be sneaky. They also show up in:
Synthetic fabrics like polyester and nylon⁵
Packaged foods and drinks⁶
Toothpastes and personal care products⁷
Tap and bottled water⁸
Dust and household air⁹
Basically, if you’re living in the modern world, you’re surrounded by them.
Why microplastics matter — for you and the planet
These particles don’t just sit around quietly. Microplastics can carry toxic chemicals like BPA, phthalates, and heavy metals. Early research links them to hormone disruption, inflammation, and even impacts on reproductive health.¹⁰ And since plastic doesn’t biodegrade, these particles accumulate over time — in your body and in nature.
Environmentally, the story’s just as bleak. Only 5% of plastic in the U.S. is actually recycled, and the rest?¹¹ It breaks apart and seeps into waterways, oceans, and soil. Animals ingest it. It moves up the food chain. Eventually, it gets back to us.
6 everyday swaps to cut down microplastic exposure
You don’t need to overhaul your entire life overnight. Here are a few ways to get started:
1. Choose natural fiber clothing
Synthetic fabrics like polyester and nylon shed microfibers when washed. Swap in organic cotton, hemp, or bamboo when you can — and wash synthetic clothing with a microfiber-catching laundry bag or install a filter on your washing machine.
2. Filter your drinking water and indoor air
Adding filters in your living spaces can help mitigate microplastic exposure. Air purifiers with high efficient filters can help capture microplastics in your household air, and a high-quality water filter can help remove microplastic particles from your tap. Also, try skipping the bottled water — it often contains microplastics and just adds to the plastic waste problem.
3. Rethink how you shop and store food
Ditch plastic containers for glass or stainless steel. Avoid microwaving anything in plastic — heat can cause microplastics to leach into your food. When shopping, look for items packaged in cardboard, glass, or aluminum instead of plastic.
4. Revamp your cleaning routine
Many conventional cleaners contain synthetic polymers or ingredients like SLES and PEGs that are not only bad for your health but also leave microplastics behind. Look for products that come in aluminum or glass containers — which can be recycled, refiled and reused — or cardboard packaging.
5. Go natural with personal care products
Avoid body scrubs with microbeads and products with hidden synthetic ingredients. Look for plastic-free packaging or items in recyclable materials like aluminum or glass or products like toothpaste tabs and shampoo bars that don’t come in plastic packaging or bottles.
6. Shop with intention
The next time you go shopping, try resisting the urge to impulse buy products that have a heavy plastic content. Take it a step further by instead shopping second-hand for non-plastic alternatives and thrifting things you need, or saving up for non-plastic options of household items you’re looking for.
The bigger picture: change starts with us
We can’t solve the microplastic crisis through individual action alone — industry and policy need to catch up. But individual choices do add up. Every product you pick, every refill you buy, every swap you make helps your home, health, and the planet.
It’s easy to feel overwhelmed. But don’t let that stop you. Whether you start making sustainable, conscious swaps in the kitchen or your closet, every choice is helping to make a difference.
Your home is your sanctuary. Let’s keep it clean, safe, and sustainable — one step at a time.
Sources
1 Chartres, N., Cooper, C. B., Bland, G., Pelch, K. E., Gandhi, S. A., BakenRa, A., & Woodruff, T. J. (2024). Effects of microplastic exposure on human digestive, reproductive, and respiratory health: A rapid systematic review. Environmental Science & Technology, 58(52). https://pubs.acs.org/doi/10.1021/acs.est.3c09524
2 Garcia, M. A., Liu, R., Nihart, A., El Hayek, E., Castillo, E., Barrozo, E. R., Suter, M. A., Bleske, B., Scott, J., Forsythe, K., Gonzalez-Estrella, J., Aagaard, K. M., & Campen, M. J. (2024). Quantitation and identification of microplastics accumulation in human placental specimens using pyrolysis gas chromatography mass spectrometry. Toxicological Sciences, 199(1), 81–88. https://doi.org/10.1093/toxsci/kfae021
3 Saraluck, A., Techarang, T., Bunyapipat, P., Boonchuwong, K., Pullaput, Y., & Mordmuang, A. (2024). Detection of microplastics in human breast milk and its association with changes in human milk bacterial microbiota. Journal of Clinical Medicine, 13(14), 4029. https://doi.org/10.3390/jcm13144029
4 Leslie, H. A., van Velzen, M. J. M., Brandsma, S. H., Vethaak, A. D., Garcia-Vallejo, J. J., & Lamoree, M. H. (2022). Discovery and quantification of plastic particle pollution in human blood. Environment International, 163, 107199. https://doi.org/10.1016/j.envint.2022.107199
5 Dalla Fontana, G., Mossotti, R., & Montarsolo, A. (2020). Assessment of microplastics release from polyester fabrics: The impact of different washing conditions. Environmental Pollution, 264, 113960. https://doi.org/10.1016/j.envpol.2020.113960
6 Jadhav, E. B., Sankhla, M. S., Bhat, R. A., & Bhagat, D. S. (2021). Microplastics from food packaging: An overview of human consumption, health threats, and alternative solutions. Environmental Nanotechnology, Monitoring & Management, 16, 100608. https://doi.org/10.1016/j.enmm.2021.100608
7 Bashir, S. M., Kimiko, S., Mak, C.-W., Fang, J. K.-H., & Gonçalves, D. (2021). Personal care and cosmetic products as a potential source of environmental contamination by microplastics in a densely populated Asian city. Frontiers in Marine Science, 8. https://doi.org/10.3389/fmars.2021.683482
8 Qian, N., Gao, X., Lang, X., et al., & Min, W. (2024). Rapid single-particle chemical imaging of nanoplastics by SRS microscopy. Proceedings of the National Academy of Sciences, 121(2), e2300582121. https://doi.org/10.1073/pnas.2300582121
9 Zhang, J., Wang, L., & Kannan, K. (2020). Microplastics in house dust from 12 countries and associated human exposure. Environment International, 134, 105314. https://doi.org/10.1016/j.envint.2019.105314
10 Ullah, S., Ahmad, S., Guo, X., Ullah, S., Ullah, S., Nabi, G., & Wanghe, K. (2023). A review of the endocrine disrupting effects of micro and nano plastic and their associated chemicals in mammals. Frontiers in Endocrinology, 13, 1084236. https://doi.org/10.3389/fendo.2022.1084236
11 Greenpeace USA (2022, October 24). New Greenpeace Report: Plastic Recycling Is a Dead-End Street—Year After Year, Plastic Recycling Declines Even as Plastic Waste Increases. Greenpeace USA.https://www.greenpeace.org/usa/new-greenpeace-report-plastic-recycling-is-a-dead-end-street-year-after-year-plastic-recycling-declines-even-as-plastic-waste-increases/
