Microplastics (& Nanoplastics) Are Ubiquitous

Microplastics (& Nanoplastics): Ubiquitous in Our Lives

Humans ingest approximately 5 grams of microplastics every week—equivalent to the size of a credit card. Over a year, this amounts to the mass of 50 plastic bags!

What Are Microplastics?

Microplastics (and nanoplastics) are tiny particles that can enter the body through ingestion, inhalation, or dermal exposure. Once inside, they accumulate in various tissues and organs. Studies suggest that microplastics affect multiple systems, including:

• Digestive
• Respiratory
• Endocrine
• Reproductive
• Immune

What Can We Do?

Reduce Your Exposure

Here are practical steps to minimize your microplastic exposure:

1. Filter Drinking Water: Use water filters designed to remove microplastics.
2. Limit Plastic Packaging: Reduce reliance on plastic-wrapped foods and bottled water.
3. Choose Natural Fibers: Opt for clothing made from cotton, wool, or linen to limit shedding microplastics.
4. Reduce Processed Foods: Processed foods often have higher microplastic contamination.
5. Improve Air Quality: Ventilate indoor spaces and reduce dust accumulation to limit airborne microplastics.
6. Avoid Microwaving in Plastic: Never heat food in plastic containers.

Research on Removing Microplastics

Efforts to remove microplastics already in the body are ongoing. Emerging ideas include using compounds to enhance the liver and kidneys’ ability to filter microplastics and toxins.

Key Compounds for Detoxification:

1. N-Acetylcysteine (NAC): A supplement derived from cysteine, it supports detoxification and may boost microplastic excretion.
2. Glutathione: A potent antioxidant synthesized by the body, also found in specific foods.

Foods to Support Detoxification

Foods High in Cysteine:

• Poultry: Chicken, turkey
• Eggs: Particularly egg yolks
• Dairy Products: Cheese, yogurt, milk
• Red Peppers: Rich in vitamin C, aiding cysteine absorption
• Garlic & Onions: High in sulfur compounds essential for cysteine synthesis
• Legumes: Lentils, beans, soybeans

Foods High in Glutathione:

• Asparagus
• Avocado
• Spinach (raw)
• Broccoli & Brussels Sprouts: Contain compounds aiding glutathione production
• Tomatoes (raw)
• Cucumber
• Whey Protein
• Okra

Boosting Glutathione Levels:

• Vitamin C: Found in citrus fruits and strawberries.
• Selenium: Found in Brazil nuts and sunflower seeds, supports glutathione enzyme activity.

Emerging Solution: Cyanidin-3-O-Glucoside (C3G)

C3G, an anthocyanin found in:

• Berries
• Red Cabbage
• Black Rice

This compound offers antioxidant, anti-inflammatory, and gut microbiota modulation benefits. Studies show it can reduce microplastic toxicity by activating autophagy and promoting discharge.

Top C3G Source:

Black Elderberry – Also known for immune-boosting properties!

Plastics Are Everywhere

While plastics are ubiquitous and impossible to avoid entirely, tools like the app “Beat the Microbead” can help detect microplastics.

About the Author

Dr. Peters is the founder of The Fitness Doctor (www.thefitnessdoctors.com). He holds a Ph.D. in Exercise Physiology from Kent State University and is a certified member of the American College of Sports Medicine. Born and raised in Cleveland, Dr. Peters is a graduate of St. Ignatius High School and John Carroll University. He can be reached at [email protected].