How to Keep Microplastics Out of Your Body | TotalWellness

TL;DR: Microplastics may be part of modern life, but your choices still matter. Protect your health by making a few simple swaps that lower your exposure.

You can’t see them, but they’re everywhere.

In the water cooler at work. The lunch you packed. Even the clothes you wear to the office. Tiny plastic particles have quietly slipped into our daily lives. So common, most of us don’t even realize they’re there.

They’re called microplastics, and even though they’re smaller than a sesame seed, there are tons of them out there. Literally. Somewhere between 10 and 40 million metric tons end up in the environment every year. And if we keep going like this, that number could double by 2040. 

We’re still learning exactly how microplastics affect our health. Research is ongoing, and the science is evolving. What we do know is that these tiny particles are everywhere, and awareness is the first step toward minimizing exposure.

While plastics have become part of daily life, reducing your exposure doesn’t have to be complicated. Consider this your Microplastic Defense Plan, some simple ways to limit invisible plastic in your day-to-day routine.

7 Ways to Ditch Hidden Plastics

Plastics make life convenient, but that convenience comes with a hidden cost. Every day, we eat, drink, and breathe small amounts of microplastics. We don’t yet know the long-term effects of these tiny plastics in our bodies (cause vs. correlation is murky). But one thing is clear: reducing exposure matters.

Here’s your personal plan to build a defense against microplastics.

1. Reheat Smarter

That “microwave-safe” plastic container? It’s only safe from melting. Not from leaching plastic into your food.

Research from the University of Nebraska found that heating food in some plastic containers can release millions of micro- and nanoplastic particles into your meal.

Try this instead: Store and reheat food in glass, ceramic, or stainless steel.

2. Sip from Stainless, Not Single-Use

A 2024 PNAS study found that a single liter of bottled water can contain up to a million nanoplastic particles. Bottles exposed to sunlight leach even more.

Try this instead: Use a refillable glass or stainless-steel bottle. Tap or filtered water almost always has fewer microplastics and saves money.

3. Wash Clothes That Love the Planet

Every time you do laundry, your clothes are shedding. Synthetic fabrics like polyester and nylon release hundreds of thousands of tiny fibers with each wash. Those fibers slip through water treatment systems, flow into rivers and oceans, and eventually make their way back to us. One single garment can shed nearly 2,000 microfibers per wash.

Try this instead:

• Wash clothes in cold water.
• Use a microfiber-catching laundry bag or filter.
• Choose natural fibers like cotton, linen, or wool when possible.

4. Breathe Cleaner Air

Your home is actually one of the biggest sources of microplastics. Studies show indoor air can have up to five times more plastic particles than outdoor air.

Try this instead:

• Run a HEPA air purifier in main living areas.
• Vacuum with a sealed HEPA vacuum weekly.
• Wipe surfaces with damp cloths instead of dry dusting.

5. Cook with Care

Scratched or overheated nonstick pans can release millions of microplastic particles during cooking. And here’s something many people don’t realize, black plastic utensils are often made from recycled materials, including e-waste plastics, which may contain flame retardants. These are the utensils most often linked to microplastic contamination.

Try this instead: Use stainless steel, cast iron, or ceramic-coated cookware. If you love nonstick, replace pans when they show wear.

6. Plan Workouts Away from Traffic

Here’s a shocker: car tires now release up to 2,000 times more pollution from microplastics than exhaust pipes. Those particles float through city air, right where many of us jog or cycle.

 Try this instead:

• Exercise in parks, trails, or off-peak hours.
• Choose routes away from high-traffic roads.

7. Bring in Less Plastic Overall

Microplastics don’t just come from bottles. They’re in packaging, home décor, and even air fresheners. The fewer plastic-based items you bring home, the less they’ll break down into your air and dust.

Try this instead:

• Buy in bulk or choose paper, metal, or glass packaging.
• Skip disposable décor and synthetic candles.
• Open windows often to circulate fresh air.

Why It Matters

Concerns about how microplastics affect our health are growing. Over the past year, headlines have revealed plastic particles hiding in everything from tea bags and seafood to bottled water and even meat. Researchers estimate that adults may be consuming about a credit card’s worth of microplastics every week. Yikes!

Early studies suggest these tiny particles could be linked to issues like cancer, heart disease, and reproductive problems. But scientists are still uncovering what all this really means for human health. For now, there’s more we don’t know than we do, but here’s what we do know so far:

• They can travel everywhere: Microplastics have been found in blood, lungs, placentas, and brains. This means they circulate freely through our most vital systems.

• They may disrupt health: Early research links microplastics to inflammation, hormone disruption, oxidative stress, and possible effects on memory and cognition. Some lab studies even show they can affect neurons and brain signaling in animals.

• They build up silently: Unlike food or drink, our bodies can’t break down plastic. Over time, these particles may accumulate, raising long-term health concerns.

Ditch the Plastic Week: A Wellness Challenge 

Want to make this a shared experience at work? Launch a Ditch the Plastic Week Challenge for your team. Click here to download handouts to share with your team. 

Each day, employees make one small change — like swapping bottles or eating plastic-free. You can even turn it into a friendly competition or reward participants with sustainable prizes like glass lunch kits or reusable drinkware.

Collective wins are powerful. When employees see how small swaps add up across a workplace, it sparks lasting culture change.

Here’s how to run it:

• Length: Five days

• Goal: Each day, focus on one way to use less plastic at work and at home.

• How to Participate: Employees track their swaps (and share stories in your wellness channel or other internal communcation tools).

Protecting Yourself Starts Here

If all this feels like a lot, start small. The simplest first step? Be mindful of heat. Avoid microwaving food in plastic or leaving water bottles in a hot car. That one habit alone can cut down your exposure more than you’d think. Small choices really do add up.

Reducing plastic exposure is just one piece of the wellness puzzle. Every time you choose a reusable bottle, swap out plastic cookware, or skip a single-use bag, you’re helping both your health and the planet.

Your turn: What’s one simple way you’re cutting back on plastic?
Share your favorite plastic-free swap or tip in the comments.