Plastic is everywhere. It wraps our food, holds our skincare products, coats our receipts, and even shows up in our athleisure wear. But scientists and doctors are increasingly raising red flags about the levels inside our bodies and brains.
Tiny fragments of plastic called microplastics (1 to 5 millimeters in size) and nanoplastics (smaller than 1 micrometer) have become an inescapable part of life. As plastic products break down, they become small enough to infuse water, air, and, in effect, our bodies.
From reproductive to respiratory health, a growing body of research shows how plastic’s reach may quietly alter our health in ways we’re just beginning to understand.
How Microplastics Enter Our Bodies
We often think of plastic as something we can hold and handle, but research shows that microplastics and nanoplastics aren’t just in obvious sources like water bottles. They’re coating receipts, hiding in our skincare routines, and getting into our meals via packaging.
In 2019, the American Chemical Society estimated that the average person ingests and inhales over 74,000 microplastic particles a year, with estimates climbing even higher for people who drink bottled water.
In addition to microplastics themselves, plastic additives like bisphenol A (BPA), phthalates, parabens, and per- and polyfluoroalkyl substances (PFAS) leach from plastic containers into food, beverages, and personal care products. From there, they easily enter your body through ingestion and skin absorption.
And don't be fooled by BPA-free labels. “The chemical has cousins that are just as dangerous,” says Reshma Patel, PA-C, a Lifeforce integrative and functional medicine Physician Assistant.
How Microplastics Affect Our Health
Scientists are still working to understand how microplastics impact human health, but the early evidence is concerning. Small-scale studies have shown that these particles can travel to sensitive body parts, crossing the blood-brain barrier, reaching the placenta, emerging in urine, and appearing in the brain.
Inflammation and Cognitive Decline
“What we're seeing is that microplastics and nano plastics accumulate in the brain and are more abundant in the brains of Alzheimer's patients than those who are well,” says Dr. Rudolph Tanzi, PhD, Professor of Neurology at Harvard Medical School and Director of the McCance Center for Brain Health. “In the lab, we see that those micro and nano plastics directly cause the tangles that kill nerve cells.”
Emerging studies suggest that exposure to plastic-related chemicals may also contribute to neuroinflammation, a condition associated with cognitive decline, anxiety, and depression. Animal studies have shown that BPA and similar compounds can cross the blood-brain barrier and trigger inflammatory responses in brain tissue.
In humans, the evidence is still evolving, but concerning. Some epidemiological research links high levels of BPA and phthalates in the body with lower cognitive performance, increased risk of ADHD, and dementia-related changes. While more long-term studies are needed, the data suggest that plastic exposure could be a silent factor in declining brain health.
Hormone Disruption
The chemicals and additives used in plastic production, like BPA, PFAS, and phthalates, are endocrine disruptors, meaning they mimic estrogen and other hormones and throw off the body's natural hormone balance, even at very low exposure levels.
“BPA specifically is known as a xenoestrogen, so it'll sit on the estrogen receptor of both males and females and either activate or block your estrogen from coming onto the receptor and doing what it's supposed to,” says Patel.
In women, this might present as fertility issues, irregular menstrual cycles, early puberty, or menopausal symptoms. In men, endocrine-disrupting chemicals are linked to lower testosterone levels, decreased sperm quality, and even testicular dysgenesis (a developmental disorder of the male reproductive system). In children, the stakes are especially high. Early exposure to plastic-related chemicals is associated with developmental delays and behavioral issues.
BPA is also known to be linked with cancer, so Patel says another risk factor is if you start hormone replacement therapy but have high levels of BPA, it could potentially increase your risk of cancer because you now have an exogenous hormone mixed with these xenoestrogens.
Longevity and Chronic Disease Risk
If plastics disrupt our hormones and damage our brains, it’s not surprising that they might also play a role in how well and long we live. A 2024 study found detectable microplastics in various human blood and organs, raising questions about their long-term role in inflammation and chronic disease.
The chronic, low-level inflammation associated with endocrine disruptors is believed to contribute to accelerated aging and reduced lifespan, aka inflammaging. While correlation doesn’t always equal causation, the growing body of evidence points to plastics as a non-trivial factor in modern health challenges.
9 Ways to Minimize Your Exposure to Plastics
You don’t need to live in a glass bubble to start making safer choices. By becoming aware of how plastics show up in your daily life and avoiding them, you can support your cognitive health, balance your hormones, and maybe even add a few healthy years to your life.
1. Be mindful of seafood.
“It's the number one source of microplastics,” says Dr. Tanzi. “The ocean is full of plastics, which means every bit of seafood you eat has microplastics, especially clams and oysters.”
2. Drink filtered tap water.
The amount of microplastics in your drinking water depends on where you live, and currently, only California tests for levels in municipal water, but it’s almost a given that your water has at least some plastics in it. For instance, a report by Environment Colorado and the Colorado Public Interest Research Group (CoPIRG) found that 100% of 16 Colorado water bodies tested positive for microplastics in 2023. To be safe, use a filter with a pore size of 1 micron or smaller can help reduce microplastics in your water. Look for ceramic or carbon filters certified by NSF International or the Water Quality Association.
3. BYO when you’re on the go.
According to research, a liter of bottled water contains an average of a quarter of a million pieces of nanoplastic. Instead, grab a glass or a stainless steel water bottle when you leave the house. It will keep you hydrated and ensure you never need to touch a plastic water bottle.
4. Limit your use of plastic food containers.
Preparing more meals at home is ideal, but avoid putting leftovers in plastic containers, especially hot food and drinks, because heat accelerates chemical leaching. Same goes for takeout meals, including disposable coffee cups — yes, even paper boxes and cups are often lined in plastic. Instead, pick up your order and ask ahead for them to put it in your glass, stainless steel, or ceramic containers. Try to also eliminate plastic produce bags (buy fabric reusable bags), cutlery (keep a travel stainless-steel set in your bag or car), and straws (metal and glass ones work great).
5. Steep loose-leaf tea.
In a 2024 study, scientists found that brewing tea with a tea bag made from the plastic polypropylene released about 1.2 billion small pieces of plastic per milliliter of tea. And paper-based bags weren’t plastic-free either.
6. Go au natural…down there.
Anytime you increase heat and moisture on your skin, Patel says it increases plastic absorption straight into your body, especially in areas where it’s thin and delicate (you know where). Ditch synthetic fibers and choose underwear made of fabrics like cotton and silk.
7. De-plastic your period.
For the same reasons as above, feminine care products can be an issue. The skin in the groin area is already thin, but when you’re bleeding, your tissues even more readily absorb toxins from tampons and pads, says Patel. Try to avoid tampons that come in plastic applicators (it won’t be easy!) and buy organic if possible. Menstrual cups are a good option, but it may take some trial and error before you find the right fit.
8. Ease up on the personal care products.
Reconsider what you put on your skin. Many lotions, shampoos, and cosmetics contain phthalates or parabens. Yet, an Environmental Working Group survey estimates that American women slather on an average of 168 different chemicals via 12 products daily (men use an average of six personal care products containing 85 different chemicals). Use EWG’s Skin Deep database and app or the Yuka app to help find cleaner options.
9. Say no to receipts.
Thermal paper receipts are often coated with BPA. Decline receipts when you can, or opt for the emailed option. If you must handle them, wash your hands afterward, especially before eating.
Finally, don’t stress about trying to eliminate all plastics from your life. “If you just reduce the amount of plastic you use, you can certainly reduce their negative effects on your body,” says Patel. “ Don't be scared if you’re in a bind and need to drink water from a bottle, just make sure it's not something you're doing every single day.”
Plus, your body has natural detox pathways — pooping, peeing, and sweating — that get rid of these things, Patel adds. Help it along by eating enough fiber for daily bowel movements, drinking half your body weight in ounces of water, and exercising regularly.
This article was medically reviewed by Reshma Patel, PA-C, MMS, Integrative and Functional Medicine Practitioner