Microplastics are everywhere: 6 ways to help protect your health — and the planet

Purging our world of microplastics requires change at the government level. But until that happens, here are some things individuals can do to make a difference.

Plastic pollution has reached every corner of our planet, from the highest mountaintops to deep ocean trenches. It also contaminates the air we breathe and water we drink.

According to a 2023 report from the United Nations Environment Programme (UNEP), the world produces around 400 million tonnes of plastic waste annually. And around 85 per cent of it ends up in landfills, incinerators or the environment, where it breaks down into hazardous microplastics. 

In Plastic People, a documentary from The Nature of Things, Sarika Cullis-Suzuki connects with science journalist Ziya Tong to explore our plastic-filled world and its potential impacts on human health.

Tiny particles, big impact

Microplastics — particles under five millimetres in length — can be deliberately manufactured for inclusion in products like cosmetics. But much of them come from the degradation of packaging, synthetic fabrics, paint, personal care products and other plastic items.

"Some of it, as it breaks down into smaller and smaller pieces, can go up into the atmosphere and travel globally that way," says ecologist Chelsea Rochman in the film. 

"It is eaten by almost every level of the food chain … so it's [in] atmospheric currents, global dust cycles, the water cycle, the carbon cycle."

In the documentary, with the help of microplastics researcher Mary Kosuth, Tong uncovers the alarming extent of microplastic contamination, finding it almost everywhere — from household dust to backyard snow to her own body.

"We found it in my blood, we found it in my feces," Tong says. Microplastics have also been found in human lungs, placentas and even our brains.

A study commissioned by the World Wide Fund for Nature found that people could be ingesting five grams or a credit card's worth of plastic every week.

"The study of toxicity of microplastics is in its infancy, but we're beginning to learn that they are a transport mechanism for getting bad chemicals into people," says Pete Myers, chief scientist at the not-for-profit Environmental Health Sciences. 

Phthalates and bisphenol A (BPA) are two compounds commonly found in plastic that can make their way into the body. In Plastic People, experts discuss how they impact the endocrine system and have been linked to various health problems, including obesity, fertility issues and cancer.

Addressing our microplastics problem 

Purging our world of microplastics seems like a daunting challenge. 

As a longtime activist against plastic pollution, Tong believes that change needs to happen at the government level. "Ultimately, this is about policy," she says in the documentary. "As individuals, we're in a trap. There's only so much we can do."

As a step toward this, the UNEP is currently developing an international legally binding agreement on plastic pollution. It will address "the full life cycle of plastic," the authority says, from production to disposal.

Meanwhile, there are lots of folks working on plastic alternatives. In Plastic People, Cullis-Suzuki visits CTK Bio, a Surrey, B.C., company that's developing innovative biodegradable materials and products — like a biostraw that would compost in three to six months.

However, until government change comes into effect and alternative materials are the norm, what can we as individuals do? Here are a few steps you can take to protect your health and the planet.

Tip 1: Go for natural fibres

The UNEP estimates that about 60 per cent of material made into clothing is plastic, and these synthetic fabrics are a major source of microplastic contamination. 

"As we wear clothing that's increasingly plastic, those fibres shed, go down the drain, [and] wind up in the local lakes and rivers," says author and environmentalist Rick Smith in the documentary.

A simple change is to opt for clothing made from natural fibres, such as cotton, wool and linen, instead of garments made from polyester, nylon and acrylic. 

Tip 2: Wash synthetic clothes on a gentle cycle

Synthetic clothes don't just shed fibres during wear. Manufacturing, disposal and washing are all sources of microplastic pollution. 

In fact, one study showed that a single load of laundry can unleash hundreds of thousands of microfibres into the water supply. 

Washing synthetic clothes on a "gentle" cycle with cold water, however, can reduce microplastic shedding by nearly 70 per cent, according to research from conservation group Ocean Wise.

Additionally, using a washing bag can help capture microfibres before they enter the water system.

Tip 3: Replace plastic storage containers and kitchen tools

Plastic particles from containers and bottles can leach into food and drinks — particularly when heated — and over time, they break down into microplastics. 

A simple swap is to replace plastic vessels with glass or stainless steel. These materials also tend to last longer, which is better for the environment.

Switching from plastic cutting boards and utensils to alternatives like bamboo, wood and stainless steel can also help minimize exposure. 

"I threw out my plastic chopping board," Tong says in the documentary. "I was realizing, 'Oh my goodness, every time I use my knife, I am chopping microplastics into the food that I'm eating.'"

Tip 4: Avoid microbeads

Certain personal care products, such as cleansers, shampoos, toothpaste, shower gels and cosmetics, contain microplastics in the form of microbeads. These tiny plastic particles are frequently made of polyethylene and are used to provide exfoliation. 

To reduce your exposure to microbeads (and prevent them from entering the water supply), check labels for ingredients such as polyethylene or polypropylene, and choose natural exfoliants instead.

Tip 5: Cut back on single-use plastic

According to the UNEP, over one million plastic bottles are bought every minute, and a staggering five trillion plastic bags are used every year worldwide.

"Almost half of all plastic produced goes into single-use items," says Smith in the documentary.

Invest in alternatives like reusable shopping bags, water bottles and containers — and bring them with you — to reduce your need to purchase and use these items.

Tip 6: Make swaps at the grocery store

To decrease microplastic exposure in food, avoid plastic-packaged products. Check if items are available in glass or paper packaging. 

Recent research also shows that highly processed foods contain significantly more microplastics per gram than less processed options. This may be because these foods spend more time in contact with plastic production equipment, or spend more time exposed to dust and other airborne contamination. So you may want to consider swapping products like chicken nuggets for whole chicken breasts. 

You can also limit your consumption of shellfish, since they're prone to microplastic buildup from oceans and we eat them whole — including their digestive systems. 

Drink a lot of tea? Some tea bags are made of polyethylene terephthalate (PET) and nylon, and McGill University researchers found that steeping a single plastic-based teabag in hot water can release 11.6 billion microplastic particles per cup. To minimize plastic exposure, try switching to paper bags or loose-leaf tea. 

Watch Plastic People on CBC Gem and The Nature of Things YouTube channel.