Mornin’! My apologies if the formatting and features of this edition are lacking this week. I’m limited on time and finalizing this on the couch at Friendsgiving! 🦃 

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Your definitive guide to microplastics

Where I land on microplastics is somewhere between “There’s definitely something here, and I want to be smart about it,” and “I’m not going to obsess over this or radically change my life; there are bigger things to worry about.” I think that’s probably about where most of us should land. Hopefully this week’s newsletter informs you enough to make a decision of where you fall on the scale.

Much of this edition comes as a summation/inspiration from The Found My Fitness Podcast by Dr. Patrick and The Huberman Lab by Dr. Huberman.

I’m going to give you an overview and the most practical, helpful tips possible based on the summation of my research. 

A bit of background:

Microplastics and nanoplastics are tiny bits of plastic that “shed” off of plastic and synthetic products in our environments. They have the potential to get into our bodies. The plastics themselves can cause issues, as well as chemicals in/on the plastics (namely BPA and BPS, PFAS, and phthalates). 

Why should we be concerned? Well just like in nutrition science, it’s impossible (and unethical) to force someone to consume something we think is unhealthy for an entire lifetime then document how and when they die. Because that would be insane, we primarily have to rely on observational and correlational research. 

That said, there are some pretty concerning correlations between poorer health outcomes and microplastics. I won’t go into all the details, but here are a few examples:

• In one study, 40 out of 40 male participants studied in autopsy had microplastic particles in their testicles.

• Microplastics have been found in autopsied brains, particularly in a recent study with an average amount of about ½ teaspoon, or 0.5% of the brain’s total weight.

• More microplastics were found in the brains of deceased individuals who had dementia and cognitive disorders than were found in those without neurological diseases.

• In one study, participants had just one canned soup per day for five days straight (soup can linings contain easily-leachable plastics) and the BPA found in their urine increased by 100%.

These are just some of the major recent studies that reflect cause for concern. Though it’s hard to draw assumptions around causation, it’s safe to say that more microplastics and their chemicals in our bodies are associated with worse health outcomes.

One particular area of health that research has identified as most impacted by microplastics is our endocrine (hormonal) system. Everything from sex hormones (testosterone, estrogen, etc.) and organs (testes and ovaries) to thyroid hormone can likely be impacted by microplastics.

And unfortunately, they like to stay awhile. Once micro- and nanoplastics make it into our organs (of which they’re very capable), it’s really hard for us to dispose of them. As far as the harmful chemicals attached to them, BPA is cleared in about 6 hours, phthalates in about 12–24, and PFAS stick around for 2–5 years!

Okay, so where are all these microplastics and why are they getting inside me?!

Unfortunately, they’re everywhere. Despite plastic not being widely introduced into society until the 1950s, it’s hard to open your eyes today and not see plastics everywhere. Just to name a handful of sources, water bottles, straws, disposable cups, aluminum/tin can linings, synthetic clothing/carpet/upholstery fibers, car tires, and even many of the foods we eat are common sources of microplastics in our lives. 

Yeah. There’s no way to totally avoid them. Again, don’t freak out. We’re doing pretty alright. But it’s probably wise to take simple steps that have the biggest impact at decreasing our microplastic exposure, and that’s exactly what I’m going to share with you.

I’m going to discuss five categories to consider around microplastics and highlight the most impactful action steps from them. The categories include water/beverages, air, food, skin absorption, and then our bodies’ processing and excretion/detoxification systems.

You shouldn’t feel the need to completely overhaul your life. One small step after another can result in huge differences over time. Maybe the next time you make a purchase, just opt for the plastic-free option. You can build up to these recommendations slowly!

Water/beverages: 

• Probably the #1 step you can take to decrease your microplastic exposure is to avoid drinking from plastic bottles. Minimize plastic bottles in your life. Secondarily, minimize the cans, too—they’re often lined with plastics on the inside. 

  • Even glass-bottled sparkling waters can contain microplastics: Topo Chico has the highest microplastic concentration of all brands :(

  • Opt for glass, stainless steel, or ceramic whenever possible. A reusable water bottle is much better for the environment anyway!

• Unfortunately, tap water is also a pretty major source, primarily due to PVC pipes it runs through. Best case scenario, get a reverse osmosis water filter, but these are a pretty heavy financial investment.

• Opt for metal straws (or no straws) when possible, especially if it’s a hot beverage.

Food:

• The #2 tip is to avoid sea salt, sadly! Think about all the plastic in our oceans. Researchers have found high amounts of microplastics in sea salt. Rock salts are the best alternative; opt for pink Himalayan salt or a classic iodized kind like Morton’s.

• My #3 action is to reduce your canned food consumption (I know. These suck!). Soups in particular may be the worst because they often contain fats and acids, both of which increase the leaching of plastic from the inner plastic lining into your food. Beans et al. are probably less bad and can also be more easily rinsed and washed!

• #4: Definitely avoid heating plastic in the microwave or any other way. Heat also drastically increases the transfer of plastic into our foods. Only microwave non-plastic plates and containers, including ceramics and glass. Try to avoid putting hot foods/liquids into plastic containers before they cool. 

• #5 is tamper your disposable paper cup use. Yes, paper, because sadly they’re coated with plastic liner on the inside to prevent leaks. Those coffee/tea/hot water cups are the prime culprits. Especially near boiling temperatures, plastic leaks into beverages at far higher rates. Instead, opt for your own reusable cups and mugs, made of steel, ceramic, etc., when possible.

• Wash your produce, especially those that come in plastic containers, with water (that’sideally filtered).

• Opt for fresh foods over packaged ones as much as possible.

• Store your food in glass, steel, or ceramic containers as much as you can.

• Try to avoid cooking with nonstick pans (also lined with plastic). Opt for titanium, ceramic, or cast iron when possible.

Airborne exposure

• An indoor HEPA filter can drastically reduce the microplastics in your indoor environment that shed from products like clothing, fabrics, and other household products.

• Speaking of clothing, synthetic fabrics can shed lots of microplastics, especially when washed. The solutions?

  • Opt for 100% natural fabrics like cotton, bamboo, linen, hemp, wool, or silk.

  • Install a microfiber filter on your washing machine or use a Guppyfriend bag to wash your clothes.

  • Stop buying new clothes! Limit your clothing waste and just rewear the same ole beautiful pieces you’ve got.

  • Some vacuums also have filters that will remove microplastics.

Skin absorption

• Avoid touching receipts; they’re one of the biggest sources of skin-contact BPA. Try to opt for virtual receipts.

  • If you have to handle them, wear nitrile (not latex) gloves.

  • Lotions, sunscreens, hand sanitizer, etc. drastically increase your skin’s permeability and thus increase the absorption of BPA off of receipts and other plastic materials.

Body processing & excretion

• A major detox compound found in cruciferous veggies (e.g. broccoli, cauliflower) is sulforaphane. Broccoli sprouts contain 100x the amount of mature broccoli!

  • Consider supplements (50mg) if you don’t eat cruciferous veggies a couple times a week.

• Eating fiber-rich foods is never a bad idea. As we can’t digest fiber, it also seems to possibly bind to microplastics in our gut so they can be excreted in our feces! 💩

• My #6 top tip is SWEAT! Sweating is such a great detoxification. Whether it’s through exercise, sauna, hot yoga/baths/tubs, or whatever else, sweat can help clear out many of those toxic chemicals that are bound to the microplastics in our bodies.

Yeah, that’s a lot! There are of course other sources and action steps one can take, but these are the biggest bang-for-your-buck ones I’ve found. 

Again, don’t freak out. And for the sake of your and your loved ones’ sanity, don’t flip tables and rid your entire life of every piece of plastic today. Picking just a few simple action steps to gradually adjust your lifestyle moving forward can drastically reduce the microplastics you consume over time! 

✅ Take Action

Every newsletter's Take Action section will invite you to take small steps to improve your health. Recognizing that we all have different capabilities, I'll offer three different levels of action you can choose to take.

Level 1: Just take one of the top tips this week.

Level 2: The next multi- or single-use items you buy, try to opt for non-plastic materials like glass, steel, or ceramics.

Level 3: Honestly, if you take most of these steps, I bet you’ll quickly be in the bottom 10% of microplastic exposure/ingestion. If you want and decide it’s worth it, go for it!

This newsletter is brought to you by… me!

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✍️ Drew's Picks:

• Eat healthily: Another 101 on fiber—why it’s important and how to eat more.

• Invent: Time’s best inventions of 2024.

• Move well: Unlocking mobility and health in mid-life, on the Dr. Lyon Show.

See y’all next week! We may soon thereafter take a holiday hiatus, so be prepared for a possible few weeks off. Stay festive!

Keep moving,

Drew

The content in Move to Improve is meant to be informative in nature, but it should not be taken as medical advice. It is always a good idea to consult with a trusted health professional before making any major lifestyle changes that could have a significant impact on your health. This is not a medical resource, and any opinions and articles are not intended for use as diagnosis, prevention, and/or treatment of health problems. They are not substitutes for consulting a qualified medical professional. Please think critically and take what I say with a grain of salt (aka don’t sue me).