You may have heard the alarming headline about a recent study that showed the typical brain had about a teaspoon of microplastics inside of it. And that amount appears to be increasing each year.
In equally alarming fashion, that same study also revealed that those with dementia had over 5 times the amount of plastic in their brains as those without.
Needless to say, it’s an issue worth paying attention to. So, in this episode, we break down what is known about microplastics and their impact on brain health, and we discuss the specific measures we’re both taking to reduce our own exposure to microplastics and enhance their clearance.
Because brain plasticity is a great thing, but a plastic brain is not!
Summary of Guidelines for Reducing Brain Microplastics
Reducing Exposure via Ingestion
The biggest wins come from reducing contact with plastic during food and beverage preparation and storage:
Filter your drinking water (and water for ice) - Use a quality water filter designed to capture microplastics: reverse osmosis, ultrafiltration, or filters specifically certified for microplastic removal (look for NSF/ANSI 401 certification). Standard carbon filters and most refrigerator filters are not effective at removing microplastics
Avoid heating food in plastic containers - This includes microwaving. Transfer to glass or ceramic first
Use glass or stainless steel for hot beverages
Minimize processed and packaged foods - These tend to have much higher microplastic contamination from processing and packaging
Switch to glass or stainless steel water bottles - Plastic bottles are a major source, especially when exposed to heat or left in cars
Replace plastic food storage containers with glass - Pyrex-style containers work great and can go from fridge to oven
Switch to loose leaf tea - Many tea bags contain plastic and release microplastics when steeped in hot water
Reducing Exposure via Inhalation
Use filters on your home HVAC unit with MERV 13 rating or higher
Add portable HEPA filters in the rooms you spend most of your time
Choose natural fiber clothing when possible - Cotton, wool, linen, and other natural fibers instead of polyester, nylon, and other synthetic materials. This reduces both personal inhalation and environmental contamination (synthetic clothes release massive amounts of microplastics in the wash)
Be mindful of personal care products - Many contain microplastics; look for products without “polyethylene” or “polypropylene” on the label
Here’s how to support the body’s mechanisms for clearing microplastics:
Enhancing Clearance via Diet
Eat more berries - Anthocyanins in berries may help bind microplastics in the gut and reduce absorption (based on animal studies)
Get your fiber - helps to bind and eliminate fiber, and promotes a healthy gut barrier
Nutrient dense, whole foods diet - provides the vitamins, minerals, and phytonutrients your liver and other organs need for optimal detoxification
Enhancing Clearance via Lifestyle
Get adequate sleep - The glymphatic system (the brain’s waste clearance system) is most active during sleep
Exercise regularly - Promotes circulation and sweating
Sweat (via exercise, sauna, hot baths) - Research shows BPA can be eliminated through sweat, and some people only showed BPA in their sweat, not blood or urine
