This post has been adapted from a previous Substack post, with added information and depth.
We’re literally drowning in micro and nano plastics.
They’re not just in the ocean.
They’re in us.
In our water—bottled and tap.
In the air we breathe.
In our food and its packaging
In our clothing, bedding, furniture, and carpets.
In our cookware, utensils, and household products.
And, we wonder why fertility rates are plummeting.
According to a 2025 study from the University of New Mexico, the average human brain now contains 7 grams of plastic—roughly the weight of a disposable plastic spoon or five water bottle caps.
The highest concentrations were found in people with dementia.
Scientists have already found microplastics in:
The brain
Lungs
Blood
Testicles
Ovaries
Placentas
Breast milk
Even a baby’s first stool
We are now the filter for our plastic-filled world.
These particles are:
Disrupting hormones
Impacting brain function
Interfering with fertility
Increasing oxidative stress
Driving inflammation and chronic disease
The scariest part is that these plastics aren’t from just “new” exposure.
Many are decades old—weathered particles from waste produced in the 1960s and 70s, now fragmented into nano-sized shards small enough to pass through the blood-brain barrier.
Even if we stopped producing plastic today, the problem would still grow for decades.
20 Ways To Reduce Your Exposure Today
We can’t fully avoid plastic exposure anymore—micro- and nanoplastics are everywhere: in the air, water, food, and even our blood. But, we can lower our total toxic load through small, strategic daily swaps.
So, here are 20 practical, high-impact ways to reduce your exposure starting today.
Eat more real, whole foods—less packaged, less processed.
Stick to fresh, organic produce and unrefined ingredients to minimize exposure to additives, preservatives, chemicals, and other hidden toxins.
Swap plastic cookware, utensils, and dishware.
Non-stick and aluminum pans often contain PFAS—“forever chemicals” linked to hormone disruption, inflammation, and metabolic dysfunction. When heated, they can leach into your food, making their way into your body. Opt for wood, bamboo, ceramic, cast iron, or stainless steel instead. I use Xtrema ceramic (MEGHAN15 for 15% off) and/or Lodge cast iron cookware. Read more about other great non-toxic kitchen swaps here.
Use glass storage containers.
Ditch plastic Tupperware and water bottles, especially if you're storing anything hot or acidic. Opt for glass jars (like classic Mason jars or even these containers), stainless steel containers, or high-quality silicone (like Stasher food storage bags) for travel. Read more about other great non-toxic kitchen swaps here.
Ditch bottled water.
Most bottled water is just glorified tap water in plastic. Buy spring or mineral water in glass bottles from a trusted source like Alive Water (MEGHAN15 for 15% off) or Mountain Valley Spring Wate, or choose a high-quality reverse osmosis filter with a glass carafe like AquaTru instead (discount applied at checkout). What you drink becomes what your cells bathe in. Read more about the importance of water quality here.
Filter your air.
Indoor air is often more polluted than outdoor air due to VOCs from furniture, cleaning products, and artificial fragrances. I use an AirDoctor (discount applied at checkout) in every single room of my house. Clean air = lighter toxic load. Read more about the importance of air quality here.
Wash your hands before meals.
Microplastics and toxins from steering wheels, keyboards, and door handles can end up in your food. A simple wash goes a long way.
Cut back on synthetic clothing.
Polyester, nylon, and spandex shed microplastics into the air and through your skin. Choose organic cotton, linen, wool, or hemp whenever possible. Read more about what to wear (both brands and fabrics) here.
Go plastic-free with food and drinks.
Choose unpackaged produce and skip plastic-lined coffee cups, especially for hot drinks.
Avoid thermal paper receipts.
Receipts often contain BPA/BPS and shed microplastics. Say no when possible, choose digital receipts, and wipe down surfaces where dust settles.
Choose natural fiber furnishings and bedding.
Synthetic materials shed microplastics into household dust. Opt for organic cotton, linen, wool, or hemp. I love Parachute Home bedding.
Install a shower filter.
Tap water can contain microplastics and other contaminants. A simple shower filter helps reduce direct skin exposure and inhalation while showering. Try Pristine Hydro, AquaTru (discount applied at checkout), Vitaclean (MEGHAN10 for 10% off), or Jolie.
Vacuum and dust regularly with a HEPA filter.
Microplastics accumulate in household dust from clothing, furniture, packaging, and flooring. Regular HEPA vacuuming and wiping surfaces with a damp cloth helps reduce what you inhale and ingest. I have this Dyson cordless vacuum, but you can also check out this one or this one. Read more about this here.
Ditch synthetic sponges and scrubbers.
Most kitchen sponges are plastic-based and shed microplastics every time you wash dishes. Switch to cellulose sponges, natural fiber brushes, or compostable scrubbers. I love these Blueland sponges.
Be mindful of tea bags and coffee pods.
Many commercial tea bags and single-use coffee pods are made of plastic that releases microplastics when exposed to hot water. Opt for loose-leaf tea (I adore Magic Hour) and reusable coffee filters or stainless steel pods. I personally ditched coffee and now drink ceremonial cacao every day.Avoid synthetic dryer sheets.
Dryer sheets are made from and coated with plastic polymers that can shed microplastics and deposit residues on your clothes. Choose wool dryer balls (like these) instead.Rethink flooring and furniture.
Vinyl flooring, synthetic rugs, and foam-filled furniture can shed significant microplastics into indoor air and dust. Opt for natural materials like wool rugs, solid wood, and untreated natural fibers whenever possible.Skip single-use packaging.
Pre-cut fruits and veggies, salad kits, and grab-and-go meals are often wrapped in thin, low-grade plastics that easily shed particles. Whole, unpackaged produce drastically cuts exposure. This is one of the reasons I love going to the farmer’s market every week.Limit synthetic textiles in your home.
Beyond clothing, microfiber blankets, fleece, and polyester upholstery are major indoor sources of microplastic dust. Natural fiber fabrics shed less and are better for indoor air quality.
Wash synthetic clothes less frequently (and smarter).
When you do wash synthetics, use a microplastic filter or wash bag to trap particles before they enter waterways. Cold, gentle cycles reduce shedding too.Absolutely don’t microwave plastic (or don’t microwave at all).
Even “BPA-free” plastics can leach micro- and nanoplastics when heated. Always transfer food to glass or ceramic before reheating.
You can’t eliminate it all.
But, you can lower your toxic load—one step at a time.
And, that matters, especially when it comes to fertility, cognitive health, hormonal balance, chronic disease prevention, and overall health and well-being.
Which of these steps will you try first to reduce your exposure to micro‑ and nanoplastics? Let me know in the comments — I’d love to hear where you’re starting!
And, if you have any other questions or comments, don’t hesitate to ask me any time in my weekly Q&A in my paid subscriber channel. If you’re not a paid subscriber, sign up below.
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This is crazy! great tips to implement though. Does regular detoxing help with removing plastics from the body?
I would (sadly) say this is not doable to avoid...
When you buy whole and unpacked veggies, they will pick up micro plastics along the way, in your hands, fridge, while cooking...
Same with water. I don't feel all the filters do as they promise