Microplastics are tiny plastic particles less than 5mm in size that are now ubiquitous in our environment. They are found in the air we breathe, the water we drink, and the food we eat. Recent studies have shown that the average person consumes up to a credit card’s worth of microplastics every week.These plastic particles can accumulate in our bodies over time and potentially cause health issues like hormone disruption, inflammation, and even cancer. While it’s impossible to completely avoid microplastic exposure in today’s world, there are steps you can take to help your body detox and minimize the harmful effects. Here’s how:
Eat an Organic, Whole Foods Diet
One of the best ways to reduce your microplastic intake is by eating a diet rich in organic, unprocessed whole foods. Packaged and processed foods are more likely to be contaminated with microplastics from the manufacturing process and packaging.
Focus on incorporating plenty of fresh fruits and vegetables, which are naturally lower in plastic contamination. Choose organic produce when possible to further minimize pesticide residues and plastic contamination from agricultural practices.Other whole foods to prioritize include:
- Whole grains like quinoa, brown rice, oats
- Legumes like lentils, beans, peas
- Nuts and seeds
- Organic, pasture-raised meats
- Wild-caught seafood
Certain foods may also help support your body’s natural detoxification processes to eliminate microplastics and other toxins:
- Cruciferous vegetables like broccoli, cauliflower, Brussels sprouts, and kale contain compounds that activate detoxification enzymes.
- Alliums like garlic and onions are rich in sulfur compounds that support liver function.
- Leafy greens are high in chlorophyll which can bind to toxins and heavy metals to facilitate their removal.
- Citrus fruits provide vitamin C, a potent antioxidant that protects cells from damage.
- Berries are packed with antioxidants that combat inflammation and oxidative stress.
Stay Well Hydrated
Drinking plenty of clean, filtered water is crucial for flushing microplastics and other toxins out of your system. Aim for at least 8-10 glasses per day.Avoid drinking from plastic water bottles which can leach more microplastics into the water, especially if exposed to heat or left sitting for a long time. Invest in a good water filter for your home and carry a reusable glass or stainless steel water bottle when on the go.Certain drinks can also support detoxification:
- Green tea is rich in antioxidants called catechins that enhance liver function.
- Lemon water stimulates digestion and provides vitamin C.
- Vegetable juices made with ingredients like celery, cucumber, spinach, parsley, and cilantro help alkalize the body and promote detoxification.
Minimize Plastic Use
Take steps to reduce your overall plastic exposure in daily life:
- Store food in glass, stainless steel, or silicone instead of plastic containers.
- Don’t microwave food in plastic or styrofoam.
- Choose non-plastic toys and teethers for babies and children.
- Avoid personal care products with plastic microbeads.
- Use a vacuum with a HEPA filter to capture microplastic dust particles.
- Wash synthetic clothing in a microplastic-catching laundry bag or ball.
Making simple swaps can go a long way in cutting down on the microplastics in your home environment.
Support Your Body’s Detox Pathways
In addition to reducing exposure, you can take steps to support your body’s innate detoxification systems and boost its ability to eliminate microplastics.The liver is the primary detoxification organ, aided by the kidneys, digestive tract, lymphatic system, and skin. An anti-inflammatory diet and lifestyle helps these systems function optimally.Some tips to enhance detoxification:
- Eat plenty of fiber-rich foods to keep bowel movements regular and prevent toxins from being reabsorbed. Aim for 25-35 grams of fiber per day from vegetables, fruits, legumes, nuts, and seeds.
- Consider supplements that support liver function like milk thistle, dandelion root, and glutathione. Check with your doctor first.
- Engage in physical activity most days of the week. Exercise stimulates circulation and lymphatic flow to clear toxins. Sweating also allows toxins to be released through the skin.
- Manage stress through mindfulness practices like deep breathing, meditation, and spending time in nature. Chronic stress hinders detoxification.
- Prioritize sleep, aiming for 7-9 hours per night. Sleep is when the brain’s glymphatic system clears out toxins that accumulate during wakefulness.
- Use a sauna, which enhances sweating and circulation. Start slow and stay hydrated.
The Bottom Line
Living in a plastic world, it’s currently not possible to completely avoid microplastic exposure. However, by being proactive about what you eat, drink, breathe, and put on your skin, you can meaningfully reduce your intake of microplastics.Supporting your body’s natural detoxification mechanisms through a healthy diet and lifestyle also helps counteract the potential harms.
Making incremental changes in your daily habits can add up to a big difference for your long-term health in a plastic-filled environment.While we wait for more research and large-scale solutions around microplastic pollution, focusing on what’s within your individual control is an empowering place to start. Small shifts in your shopping, cooking, and self-care routines can help you and your family minimize microplastic exposure and build resilience.