Tiny Plastics, Big Problem: How Microplastics Sneak into Your Life and What You Can Do About It

When you hear the word microplastics, you might picture polluted oceans or dismiss it as just another environmental buzzword.

But here’s the surprising part: microplastics (MPs) aren’t just out there in the environment — they’re making their way into your body through the food you eat, the water you drink, and even the products you use every day. So, what exactly are MPs, where are they hiding, and why does it matter for your health and the planet? Let’s unpack how microplastics sneak into your life and what you can do about it.

What Are Microplastics?

Microplastics (MPs) are tiny plastic particles that form when larger plastic items — like grocery bags, water bottles, or packaging — break down over time.

This breakdown happens in two main ways:

• Biotic breakdown occurs when microorganisms like bacteria and fungi slowly “digest” the plastic, wearing it down over time.

• Abiotic breakdown happens through non-living forces like sunlight, heat, wind, water, and friction. Think of a plastic bag left outdoors — baked by the sun, soaked by rain, tossed by the wind — gradually crumbling into smaller and smaller pieces.

The problem? These plastic bits don’t vanish. They just keep breaking down into tinier and tinier fragments — becoming invisible to the eye but still very much present, making them a silent and sneaky threat.

How Microplastics Sneak Into Your Life

Microplastics aren’t just floating in the ocean (though that image has, unfortunately, become all too familiar). They’re embedded in our land, soil, and food systems.

Scientists have found MPs in farm fields, compost piles, and garden soil. They alter how soil holds water and nutrients, making it harder for plants to thrive. Some even cling to plant roots and seeds, blocking their ability to absorb nutrients — ultimately lowering the nutritional value of the crops we eat.

Even more concerning, some MPs travel inside the plant — moving from root to stem, leaf, and fruit — meaning they can end up right in our produce. (If you want to impress your friends, showing off your environmental finesse at your next gathering, the scientific term for this is “travelling MPs.”)

So not only are we potentially getting fewer nutrients from our food, but we’re also getting a dose of microplastics with every bite. And last we checked, there’s no dietary guideline recommending “vitamin MP.”

But it doesn’t stop there. Microplastics wash into rivers, drift across oceans, and travel thousands of miles. Tiny sea creatures like zooplankton mistake them for food, which then get eaten by larger marine animals — eventually winding up on our plates in the form of seafood.

The same happens on land. Farm animals like cows ingest MPs through contaminated water, animal feed (like fishmeal, bone meal, or soy meal), plastic packaging used in production, or plastic mulch left in grazing fields. Eventually, those MPs make their way into burgers, tacos, or dairy products, passing from cow to human.

In short: microplastics are everywhere — in the soil, the sea, our animals, and ultimately … in us.

You might be surprised (and maybe a little horrified) to learn that MPs have also been detected in everyday items like bottled water, tea bags, and even makeup and skincare products (including the scrubbing beads in some exfoliators and body washes). Research estimates that the average adult consumes about a credit card’s worth of microplastics every week. (While some experts suggest that this amount may be exaggerated, I think we can all agree that even half a credit card worth of plastic in our bodies every week is too much.)

Sound a bit doom and gloom? Don’t worry — we’re not here to leave you feeling helpless. Keep reading, and we’ll walk you through practical, empowering ways to reduce your plastic exposure and protect both your health and the planet. Take a deep breath — you’ve got this!

Microplastics in Humans: From Birth and Beyond

Microplastics have been detected in the human brain, breast milk, testicles, placenta, semen — and even in the first stool of newborn babies.

In other words, we’re exposed to MPs before we’re even born.

This accumulation can impact health in several concerning ways:

The Plastics Themselves

MPs can trigger inflammation, damage cells, and generate oxidative stress, which may affect everything from immune function to gut health.

Toxic Additives

Plastics often come with chemical additives — used to make them flexible, fire-resistant, or colorful — that can leach into the body and act as toxins.

Pollutant Magnets

MPs attract heavy metals, pesticides, and other pollutants, carrying them into your system and adding to your body’s toxic burden.

Your Brain and Mood on Microplastics

Emerging research is starting to connect microplastics (MPs) to changes in brain health and mood. MPs can cross the blood-brain barrier — the protective shield meant to keep harmful substances out — potentially leading to problems like memory issues, brain inflammation, and mood disorders such as depression and anxiety.

In one study, mice exposed to MPs for just three weeks began showing signs of dementia-like behavior. Even more striking, researchers observed a drop in glial fibrillary acidic proteins (GFAP) — key proteins that support critical brain cell functions. Lower GFAP levels have been linked to neurodegenerative conditions like depression and Alzheimer’s disease.

You might be thinking, But that was in mice, not humans. (And for the record, we stand in solidarity with mice, rats, and all animals used in research — they, too, deserve a life free from experimentation.)

Backing this up, a recent human study revealed something astonishing: researchers found microplastics in every single human brain sample they examined. Some brains contained as much as seven grams of MPs — roughly the weight of a standard plastic spoon. Even more concerning, MPs were also detected in other organs like the liver and kidneys, raising urgent questions about their long-term effects on human health.

While scientists are still unraveling exactly what this all means, one thing is clear: microplastics are reaching deeper into our bodies than we ever imagined.

Microplastics’ Influence on Hormones

Microplastics (MPs) can carry chemicals like BPA and phthalates — well-known hormone disruptors. These substances interfere with the body’s natural hormones, including estrogen and testosterone, and can impact fertility and reproductive health.

The potential ripple effects? A long list of concerns, including:

• Irregular menstrual cycles

• Reduced egg and sperm quality

• Preterm births

• Early onset of puberty

• Hormone-related cancers

• Difficulty conceiving

Microplastics and Cardiovascular Health

As if disrupting hormones and impacting mood weren’t enough, microplastics (MPs) may also put your heart at risk. Emerging research suggests that MPs can lower HDL cholesterol (the “good” kind) and raise LDL cholesterol (the “bad” kind) — a combination that sets the stage for clogged arteries and increases the risk of heart attack, stroke, and blood clots.

Scientists believe this happens because MPs trigger inflammation and oxidative stress in the body — two troublemakers you definitely don’t want circulating through your bloodstream.

Microplastics’ Impact on Cancer Risk

While the science is still evolving, growing evidence suggests that microplastics (MPs) may play a role in increasing cancer risk. Recent studies have found that certain types of MPs can damage DNA, disrupt cell repair processes, and interfere with the normal cell cycle — all warning signs when it comes to cancer development.

Researchers have observed that polystyrene MPs, in particular, can trigger toxic effects in human cells, including heightened oxidative stress and altered gene expression. (Polystyrene plastic is hard and brittle, often found in toys, food packaging, electronics, and building materials.)

While these changes may not cause immediate symptoms, over time they could set the stage for conditions that allow cancer to develop.

Reduce Your Exposure to Microplastics

When microplastics (MPs) enter the body, they don’t just sit quietly — they interact with your systems, often in ways we’re still uncovering.

While they may feel like an invisible threat, there are simple, intentional steps you can take to lower your exposure:

• Drink from glass or stainless-steel bottles and cups.

• Skip single-use plastics whenever possible.

• Avoid microwaving or storing food in plastic — opt for glass or stainless-steel containers (stainless steel containers are food storing only, not for the microwave!)

• Choose plastic-free packaging, like glass jars or paperboard.

• Cook with stainless-steel, wood, or silicone utensils.

• Wear natural fabrics instead of synthetics (yes, microplastics can shed from clothing too!).

• Regularly dust and vacuum your living spaces to reduce microplastic buildup.

A Special Nod to Plant-Based Foods

PFAS (per- and polyfluoroalkyl substances) — sometimes called “forever chemicals” — are commonly found in food packaging and non-stick cookware. These chemicals can easily leach into food, especially when heated (check out our article on creating a toxin-free kitchen for tips!).

The good news (yes, there’s some good news!): A groundbreaking study recently revealed that a special type of fiber called beta glucan can help reduce your body’s plastic chemical load. Fiber from plant-based foods acts like a sponge, binding to PFAS and helping eliminate them through stool — preventing them from being absorbed into the body. Yet another reason to pile more plants onto your plate!

Microplastics aren’t just an environmental problem; they’re also a personal health issue.

As consumers, we have the power to stay informed and make small, meaningful changes that protect both our bodies and the planet.

So, here’s a question for you: What’s one way you can reduce your plastic exposure today? 

My name is JaMya Bates, and I am a graduate student at Georgia State University majoring in nutrition. I am currently in GSU’s coordinated program, which gives me the awesome chance to intern across a variety of nutrition settings like food pantries, local hospitals, food/beverage companies, and even Purely Planted, where I help deliver evidence-based nutrition both community and clinical spaces.

I am passionate about a lot in the nutrition world, but my foremost interests are food labeling, regulation, and consumer awareness. I believe everyone deserves to feel safe and informed about what they are putting in their bodies, and I love being part of the work that brings more transparency to the table.

When I am not immersed in nutrition, you can find me creating something—whether it’s painting, baking, or just having fun with content on my socials. Creativity keeps me grounded and inspired, both in and outside of my work!