Invisible Invaders: The Rise of Microplastics
Like a lot of people these days, I’m a glutton for a good podcast. If you’ve read some of our newsletters before, then you’ve probably heard our spiel about how we love to put on a good podcast while we run, do chores around the house, or drive in the car. One podcast that’s been growing in popularity over the past few years and is consistently enjoyable and educational is Chris Williamson’s Modern Wisdom. Chris has guests from all walks of life—scientists, political commentators, actors and actresses, veterans, intellectuals, gym enthusiasts, etc.
Earlier this week, during one of my track workouts, I tuned into an episode where Chris brought on Dr. Rhonda Patrick. As listed on Dr. Patrick’s website, FoundMyFitness, she is a renowned scientist and health educator specializing in nutrition, aging, and disease prevention. As the founder of FoundMyFitness, she shares evidence-based insights through her website, podcast, and YouTube channel, engaging millions. With a Ph.D. in Biomedical Science and extensive research experience—including studies on mitochondrial metabolism and micronutrient deficiencies—Dr. Patrick definitely knows her stuff.
The episode titled “How Microplastics Are Ruining Your Health - Dr. Rhonda Patrick” dives into the intense reality of microplastics and how they’re basically unavoidable, even if you live the most cautious life. I had heard of microplastics before and knew at a high level that they were bad for you (I mean, microscopic plastics circulating in your body can’t be good, right?), but I didn’t realize the severity of the issue. I thought that if you were proactive and careful, it might be possible to eliminate most of the microplastics you might ingest. I was very very wrong.
Where to begin? Well, to start, let’s properly define a microplastic. As Dr. Patrick explains, microplastics are tiny pieces of plastic or other polymer-based materials, ranging from 5 millimeters (about 0.2 inches) to as small as 100 nanometers, often referred to as nanoplastics. These tiny particles contain a variety of chemicals that are harmful to humans, including polyethylene terephthalate (commonly known as PET), polyethylene, polypropylene, polyvinyl chloride, polystyrene, polyester, polyurethane, polyamide, styrene acrylate, and polymethyl methacrylate. In other words, a lot of chemicals that most of us don’t recognize, but which are harmful to biological life.
Microplastics are found in the food we eat, the water we drink, and the air we breathe. Large, densely populated cities are breeding grounds for microplastics. But how do these tiny particles become airborne and contribute to pollution?
Cities are typically associated with a high volume of buses, Ubers, cabs, and personal cars. As tires and brake pads wear down during vehicle operation, tiny plastic particles become airborne and disperse throughout the environment. Additionally, cities are heavily linked to manufacturing. Manufacturing plants that cut, grind, or shred plastic also create airborne microplastic particles that are released into the air as pollution. It’s crazy that even washing your clothes can create microplastics. When you wash synthetic textiles it can release microplastics fibers into the air. These can then shed and become airborne when clothes are dried or shaken.
Plastic water bottles (or any plastic bottle, for that matter) significantly contribute to microplastics—this may seem more obvious. This occurs not only from the bottle breaking down over time due to UV radiation, weathering, or physical abrasion but also from the act of drinking the water itself. Most plastics contain additives and chemicals to enhance flexibility and durability. When these chemicals or plastics are exposed to heat or sunlight, they can leach into the water, contaminating it with microplastics.
And it isn’t just plastic bottles, of course. But what if I told you that some plastics are worse than others? For example, black plastics. Black plastics are often made from recycled materials and usually contain additives and chemicals like carbon black. This can increase the rate at which these plastics break down into microplastics when exposed to environmental conditions. Think of all the different black plastics we use weekly: black cooking utensils, sushi trays, plasticware, rotisserie chicken containers, straws, etc.
Not even organic farming is safe from these tiny intruders. Organic farms that use surface water or groundwater for irrigation may inadvertently introduce microplastics into their crops. If cattle or farm animals graze on these contaminated crops and plants, microplastics can enter their bodies and be passed on through the food chain.
I’ve talked a lot about how microplastics get into the air we breathe, the water we drink, and the food we eat, but why are they bad for us and such a concern if they’re so "micro"?
For starters, a significant concern is their hormonal effects. Many chemicals found in plastics, such as phthalates and bisphenol A (the infamous BPA), are known endocrine disruptors. This means they disrupt the endocrine system, which regulates reproductive and other biological processes. The Geneva Environment Networkpublished an article discussing how several studies have shown that microplastics increase the risks of premature births, stillbirth, birth defects of the reproductive organs, neurodevelopmental impairment, impaired lung growth, and childhood cancer.
Microplastics are also harmful to the digestive system, causing inflammation, gut issues, and potentially crossing into other organs. The smaller a microplastic is, the more surface area it has to attach to cells and release chemical additives.
I, too, used to think the fears surrounding microplastics were “hippie” scare tactics and that the issue was blown way out of proportion. However, the more research I read and listen to, the more I realize it’s an ever-growing threat.
But the point of this newsletter isn’t to traumatize you. On the contrary, it’s to make you aware (as I recently became) of the growing threat of these invisible invaders. So what can we do about microplastics if they seem unavoidable? Instead of buying jelly in a plastic jar, get it in a glass jar. Use stainless steel or wooden utensils instead of plastic. Try to buy fresh, whole foods. A good rule of thumb in grocery stores is to do most of your shopping around the perimeters—most products littered with microplastics can be found in the aisles. If you can, consider using a HEPA air filter or purifier to catch some of those pesky airborne microplastics.
It can feel like a crazy world we’re living in sometimes, but there are ways we can slow down the onslaught of microplastics if we’re a bit proactive. Hopefully, the men and women much smarter than me can find better ways to eliminate this microplastic threat. But until then, limit your use of plastic products, avoid heating foods in plastic containers, use water filters, try to sauna regularly, and eat a high-fiber diet to help limit the absorption of microplastics and minimize their harmful effects on your body.
Eat smart and screw microplastics. Have a great week!
