How to live with fewer microplastics

If you’ve ever felt disheartened by the sheer amount of plastic in our lives, you’re not alone. Even the most well-intentioned among us, who choose paper straws and refillable water bottles, are finding it increasingly difficult to dodge the microplastic tide. From clingfilm-wrapped organic cucumbers to tea bags laced with microplastics, it’s clear that plastic has woven its way into every corner of our food chain and daily routines.

Microplastics, those tiny fragments of plastic less than 5mm in size, are now being discovered in places we never imagined – in our kitchen utensils, chopping boards, water bottles and even in the receipts we touch at the shop till. A recent study from the University of Portsmouth revealed that microplastic pollution along the UK coast has increased a staggering 100-fold in just six years. This is deeply concerning, and also a wake-up call to us all.

Here at NatureDoc, I’ve long championed the idea that small, mindful changes can cumulatively have a big effect – not just for our planet, but for our health too. In this blog, I’ll share some of my favourite practical swaps and tips to help you reduce your plastic exposure in the areas that matter most. Because when we take care of our environment, we’re also taking care of ourselves and our families.

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Microplastics – the effect on our environment

Plastics pose a profound and growing threat to our environment, largely because they are designed to last. Unlike natural materials that biodegrade, many plastics can persist in the environment for hundreds or even thousands of years. This means that unless recycled, every plastic bottle, straw or food wrapper we’ve ever used is likely still out there somewhere, slowly breaking down into smaller and smaller pieces. These microplastics don’t disappear; they accumulate in our soil, rivers and oceans, creating a long-term burden that future generations will inherit. It’s said that the UK alone discards around 7 million coffee cups a day, most of which are not recyclable, the scale of the problem is staggering.

One of the most heartbreaking consequences of plastic pollution is its bearing on wildlife. Birds, fish and small animals often mistake plastic fragments for food or become entangled in items like straws and bottle tops. When they ingest plastic, it can lead to internal injuries, and even death.

Even more alarmingly, microplastics have now entered the food chain, meaning that the fish and shellfish we eat may be laced with microplastics. If you’re concerned about microplastics in fish, rest assured that high-quality fish oil supplements are screened for contaminants such as microplastics and heavy metals, so this can be a way of safely consuming omega 3 fatty acids which is an essential nutrient for our brain and body.

Beyond the visible litter, some plastics also release harmful chemicals into the environment as they degrade. These chemicals can leach into the soil and waterways, disrupting aquatic life and contaminating drinking water sources. This is why reducing our reliance on single-use plastics is really important, not just for our family’s health, but for the health of the planet.

Every reusable bottle, beeswax wrap or compostable bag used is a small but mighty way to care for our environment.

Microplastics – the effect on human health

Once these plastics break down into micro-sized and even nano-sized particles, they can enter our bodies through the food we eat, the water we drink, and even the air we breathe.

One of the biggest concerns is how these tiny particles interact with our hormonal system. Some plastics contain endocrine-disrupting chemicals like Bisphenol-A (BPA) and phthalates, which can mimic or block natural hormones in the body. These chemicals are especially problematic when plastics are heated, scratched or worn – think about his when you microwave food in plastic containers or use old plastic chopping boards.

For women, this can mean more frequent hormone-related issues such as fibroids, endometriosis, and PMS. For men, there’s growing concern about declining sperm quality and testosterone levels. These endocrine disruptors effect thyroid health and thus disrupt the metabolism, in turn leading to weight gain and low energy.

And for our children, the stakes are even higher. Early exposure to these chemicals has been linked to early puberty in girls, some as young as eight, and delayed puberty in boys, which can have long-term effects on development and wellbeing.

Recent reviews have highlighted associations between plastic exposure and cancers such as lung, breast, prostate and liver cancer. There’s also growing concern about links to more aggressive or less common cancers such as pancreatic cancer and biliary tract cancer. And while more research is needed, the evidence is strong enough to warrant caution, especially when it comes to everyday plastic use in our homes and kitchens.

Microplastics can also disrupt the gut microbiome, the delicate ecosystem of bacteria that supports digestion, immunity and even mood. Studies suggest that these particles may trigger inflammation in the gut lining, which can lead to a cascade of health issues from food sensitivities to autoimmune conditions and even mental health challenges.

And let’s not forget the brain. Emerging research is exploring how microplastics may contribute to neuroinflammation, potentially playing a role in conditions like brain fog, anxiety as well as child neurodevelopment.

One of the most eye-opening studies to emerge recently comes from researchers at the University of New Mexico, who found that microplastic levels in human brain tissue have increased by 50% between 2016 and 2024. Even more striking, the concentration of plastic particles in the brain was found to be around 12 times higher than in the liver or kidneys. Most of these particles come from everyday items like plastic water bottles and containers for heating food, things which many of us use without a second thought.

What’s particularly concerning is that brain samples from those with dementia were found to contain up to ten times more plastic than those without the condition. While scientists are careful to say that we still don’t yet know if microplastics cause dementia, the fact that they accumulate in the brain, especially in fatty tissues, like the protective sheaths around our nerve cells, is enough to raise serious questions.

Our plastic exposure is widespread and microplastics have been found in human blood, breast milk and placentas. By understanding where these exposures come from, we can take simple, meaningful steps to reduce them. The good news is that many of the most harmful plastics have been phased out or restricted in the most dangerous contexts. For example in the UK the rules around BPA in food containers is helpful, but so far stops short of a ban.

The next section is all about practical achievable swaps that can make a real difference. Remember not all plastics are as harmful as each other, so you can be clever about which ones you use. And aim to make one switch at a time. I appreciate however, that going plastic-free isn’t always easy (it is actually impossible to do that entirely), so I have put together my guide with top tips for each area of your life.

Simple swaps for a healthier, plastic-free home

In the kitchen

The kitchen is one of the easiest places to start reducing plastic exposure.

You can begin by swapping out plastic chopping boards for wooden, or hardened glass.
Instead of plastic cooking utensils opt for stainless steel, food-grade silicone or wooden alternatives.
Buy milk in reusable glass containers.
Always check any plastic that comes into contact with food for BPA. If it’s not BPA-free, don’t use it.
If you must use plastic containers, avoid heating them. store and Microwave in glass containers, instead of plastic.
Replace plastic straws with biodegradable bamboo versions or stainless-steel ones.
You might be surprised to learn that many tea bags contain polypropylene, a type of plastic that prevents them from fully breaking down. With around 167 million tea bags thrown away daily in the UK, this adds up quickly. Choose loose-leaf tea or look for ethical brands that use compostable materials like corn starch.
If you must use cling film, choose PVC-free (made from polyethelene), which is safer and better for the environment. Alternatively putting a plate on top of a bowl (or a bowl upturned on a plate!) is a great way of keeping things fresh in the fridge. Instead of wrapping packed lunches in clingfilm, use lunch boxes with compartments. Some people use beeswax wraps.
Watch out for hidden plastics in disposable cleaning wipes, dish cloths and floor pads, which often contain polyester or polypropylene. Instead, choose washable cloths made from cotton, bamboo, or cellulose sponge.
Refillable eco-friendly cleaning sprays stored in glass bottles are another great swap. Many health food shops now offer refill stations for washing-up liquid and laundry detergent. Alternatively, buy in bulk and decant it into glass jars at home.
Wooden washing-up brushes and vegetable scrubbers are not only more sustainable but also add a rustic charm to your kitchen sink. You can get plastic-free washing up cloths, and stainless steel scourers which work like a charm on stainless steel pots and pans.

In the bathroom

Our bathrooms are often filled with hidden plastics.

Many mainstream sanitary products are wrapped in plastic and contain plastic within the product itself. Look for organic cotton tampons and pads or consider reusable options like bamboo period pants or silicone menstrual cups.
Plastic toothbrushes are another easy switch. Bamboo toothbrushes are biodegradable and just as effective, and they’re available in child-friendly designs too.
Refill your soap and shampoo bottles where possible and choose solid soap bars wrapped in paper. Buy highly concentrated soaps, such as Dr Bronner, so you use less packaging.
Avoid skincare products which contain microbeads.

On the go/shopping

Being prepared when out and about makes it easier to avoid plastic.

Keep a reusable tote bag in your handbag or car to avoid needing plastic bags.
Say no to receipts or get them emailed to you where possible as most thermal till/ card machine paper is made with BPA and isn’t recyclable.
Avoid drinking out of plastic water bottles and carry a stainless steel or insulated water bottle.
Bring your own reusable coffee cup. Many cafés now offer discounts for this.
Avoid sipping hot drinks through plastic lids, as heat can release microplastics into your drink.
Also avoid soft drinks in plastic containers. In a 2023 study microplastic particles were detected in 10 out of the 10 of the soft drink brands tested. The type of packaging made a difference, and more microplastics were detected in PET-packaged bottles than with Tetra Pak.
Carry your own cutlery or choose biodegradable bamboo or wooden options when eating on the go.
When shopping, ask your butcher to wrap meat in paper instead of polystyrene trays and cling film.
Support local greengrocers or farmers’ markets where produce is often sold loose and packaging-free.

Especially for children

Choose kiddie stuff made from natural fibres, wood, stainless steel, silicone or rubber.

Cotton insulated lunch bags, or bambo / stainless steel lunch boxes are a great swap for plastic lunch boxes.
While colourful plastic tableware is popular, organic bamboo alternatives are just as durable and much safer.
Choose nappies made from non-toxic organic cotton which are gentler on delicate skin and better for the planet.
Stick with biodegradable bamboo wipes or use washable cotton cloths.
Choose mini stainless steel water bottles and metal snack tins.
Switch plastic toys to wooden, cotton, silicone or rubber.
Choose silicone or rubber teethers and sensory toys.

Supporting your body against microplastic exposure

There is also another way to be proactive in reducing the negative effects of microplastics. While reducing plastic exposure is an important start, we can also support our bodies from the inside out. Recent research suggests that anthocyanins, the vibrant pigments found in blue, purple, and red fruits and vegetables may help counteract the effects of microplastics. These antioxidants help to reduce oxidative stress from the microplastics in the body

So be generous with your berries, pomegranate, beetroot, and red onions and eat them in abundance. These colourful foods not only brighten up your plate but also help protect your health.

Round up

As you’ve read, microplastics are no longer just an environmental concern, they’re now a very real part of our health profile, with growing evidence linking them to hormonal disruption, fertility challenges, the gut and the brain and even serious medical conditions like cancer. From the kitchen to the bathroom, and from our children’s lunchboxes to the air we breathe, these tiny plastic particles are everywhere.

By making small, mindful swaps and choosing glass, stainless steel and silicone over plastic and switching our tea bags and water bottles, we can reduce our exposure and protect both our health and the planet. Every little change adds up and together we can create a cleaner, safer world for ourselves and our children.

The NatureDoc Shop has plenty of carefully selected clever alternatives to help you reduce your plastic use and make the change towards healthier living.

NB. This is an update of the original article published on 5 February 2018.