Effects of Microplastics on Athletes and How to Avoid Them

“What we are looking at is the biggest oil spill ever,” - Maria Westerbos, founder of the Plastic Soup Foundation, a nonprofit advocacy group working to reduce global plastic pollution. Microplastics are in, just about anything you can imagine. From the food you eat, to the clothes you wear, to the hygiene products you apply, these tiny duds are seemingly inescapable. Not only are they inescapable, the effects of microplastics are severe.

Well, what are they?

Microplastics are tiny plastic particles less than 5 millimeters in size, often resulting from the breakdown of larger plastic items. They are found in oceans, soil, air, and even inside living organisms. These particles pose environmental and health risks as they are difficult to remove and can absorb toxic chemicals.

Alright, now that you know what they are, in what ways do microplastics affect the body?

• Tissue Inflammation and Damage - Microplastics can trigger immune responses when they accumulate in tissues, leading to chronic inflammation. This can cause oxidative stress, which damages cells and tissues over time
• Hormone Disruption - Many microplastics contain or absorb harmful chemicals like phthalates and bisphenols (e.g., BPA), which can interfere with hormonal systems (endocrine disruptors), potentially affecting reproduction, metabolism, and growth
• Cell Toxicity - Laboratory studies suggest that microplastics can cause cellular toxicity by damaging cell membranes or altering cell function, possibly leading to cell death or mutations
• Gut Microbiota Disturbance - Ingested microplastics can disrupt gut microbiota, which plays a crucial role in digestion, immunity, and overall health. This imbalance may lead to gastrointestinal issues or systemic effects
• Bioaccumulation and Chemical Leaching - Microplastics can accumulate in the bloodstream, liver, and other organs. They may also leach absorbed toxic chemicals into the body, increasing the risk of diseases such as cancer, diabetes, and cardiovascular conditions
• Respiratory Effects - Inhalation of airborne microplastics can lead to lung irritation, reduced lung function, and potentially respiratory diseases due to particle accumulation in airways
• Potential Carcinogenicity - There is concern that prolonged exposure to microplastics and the chemicals they carry may increase the risk of cancer, though direct causal links are still under investigation

But this is only what is known.

Researchers continue studying the effects microplastics have on the body and are constantly finding new data.

So, what is the best way to avoid microplastics?

The hard truth is, you can’t.

Microplastics are found in almost everything. This is not an exaggeration.

Here are some facts:

People who consume seafood regularly may ingest up to 5-10% of their annual microplastic exposure through fish and shellfish contaminated with microplastics.
A 2018 study found that 93% of bottled water samples contained microplastic particles.

Inhalation contributes to about 20-30% of a person's annual microplastic exposure, depending on their environment (urban areas have higher rates).

It's estimated that 35-40% of indoor dust particles are microplastics, which can settle on food or be inhaled.

Though it is impossible to remove microplastics fully from your body, you can reduce the impact they have and how much you take in.

The best thing to do to avoid microplastics is to rely less on products containing plastic and microbeads. Products containing microbeads include but not limited to:

• Toothpaste
• Exfoliating scrubs
• Shaving creams
• Face washes

These products may have non-microbead alternatives, so try opting to use those instead.


Maybe instead of drinking bottled water, you can buy glass bottled water or use a filter on your sink to drink tap water.

Instead of wearing clothes made from polyester, cotton-made products may be the necessary switch to your wardrobe.

When looking for foods, it is important to understand that virtually all contain some level of microplastics, but a good rule of thumb is finding ones with minimal packaging.

For instance, fresh packaged ground beef is probably going to contain less microplastics than the ultra-processed beef patties in the frozen isle.

Other activities you can do to reduce the impact of microplastics is getting in regular exercise and taking the right nutrients for body recovery and digestion.

Conclusion

Knowing which products contain high and low levels of microplastics, and relying less on products with microbeads will significantly lower your chances of microplastic poisoning in the long-term.

P.S. Don’t beat yourself up over microplastics. They exist, but the fact that you’re conscious of them now puts you way ahead of everyone else!