The Long Haul: Microplastics

Welcome to issue 2! Every week, I’ll dive into a longevity topic I think you’ll be fascinated by.

Then, at the bottom, I’ll give you a few bite-sized pieces of new or exciting information about longevity.

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Today's Topic: Microplastics

Plastic got its start after WWII, and now it’s found in 92% of Americans’ urine. [1]

Constant plastic exposure is harmful to us, making us more susceptible to disease and impacting our longevity. But it’s everywhere, so what can we do about it?

Turns out there are a few things in your sphere of influence:

Water consumption
Fish & shellfish
Plastic packaging
Cosmetics & personal care products

First, look at how you’re exposed and what it does. Then, I’ll provide suggestions to help you avoid it (and live longer).

How we’re exposed to plastic

There are five main ways we’re exposed to plastics: extraction & transport, refining & manufacture, consumer use, waste management, and environmental exposure.

Plastic is (relatively) new, so it’s not widely studied yet. But the science is getting increasingly concerned about the effects of microplastics.

Microplastics are classified as anything smaller than 1mm (about the width of a human hair).

Microplastics smaller than 20 micrometers (µm) can penetrate organs. If it’s smaller than 10µm, it can cross the blood-brain barrier. [2] And while we don’t know exactly what effect plastic in your brain has, it’s not good.

What plastic does to us

It’s virtually impossible to avoid plastic, but its overabundance is leading to adverse health outcomes and impacting our longevity. [3]

The notable plastic villains are phthalates and bisphenol A (BPA). These are called endocrine disruptors, and they’re among the most researched and dangerous because they interfere with the actions of our hormones. [4]

Have I convinced you that plastic is terrible yet? No? Okay, one more chart that should keep us up at night. Then I’ll tell you some things we can do.

What you can do about it

1. Water consumption

Some people think bottled water is cleaner and safer than tap water. When it comes to plastic, that’s not true.

Researchers found microplastics in 81% of tap water samples globally - but double the amount of microplastics are present in bottled water. [1]

Tap Water: 5.45 microplastic particles/liter

Bottled Water: 10.4 microplastic particles/liter

Drinking bottled water and drinking from plastic water bottles is also made worse by the sun, as UV rays facilitate the release of toxic compounds from plastic. [5]

The quick fix:

Switch to tap water and use glass or metal bottles reusable bottles
When using plastic bottles, keep them away from the sun and heat

2. Fish & shellfish

We’ve been more aware of how much plastic is in the oceans since everyone started freaking out about straws in 2018.

The sea life we consume is now filled with plastic.

So far, microplastics in fish haven’t reached a level considered harmful. But there’s increasing evidence that it’s cropping up in the skin and gills. [6]

In shellfish, there’s a greater danger. It’s estimated the average European shellfish consumer may ingest 11,000 microplastics per year. [6]

The quick fix: Avoid eating fish skin and reduce shellfish intake.

3. Plastic packaging

Plastic packaging comprises 42% of all plastic ever produced, and you probably pick it up every time you’re at the grocery store. [1]

Chemicals move into your food and beverages when these plastics are heated — by sunlight, the microwave, the dishwasher, or even just sitting in the grocery store. Notably, acidic and fatty foods absorb more.

There are FDA rules around food-safe plastic, but it’s still bad. A 2011 study found that almost all “BPA-free” products still leached chemicals known to cause estrogenic activity (mimicking a human hormone). [4]

The quick fix:

Use glass instead of plastic Tupperware
Use silicone instead of Ziploc bags
Avoid buying produce already wrapped in plastic
Choose paper milk cartons instead of plastic bags (it’s a Canadian thing)

4. Cosmetics & personal care products

Our skin protects us from microplastics. Unfortunately, even smaller nanoplastics can still get through. [7]

One of the common nanoplastics is phthalates. They’re banned for personal care products in the EU, but still commonly used in the US — according to one study, microplastics are found in 87% of personal care products. [8]

Phthalates are in most of your:

Nail polish
Fragrances
Deodorant
Hairspray

A single product doesn’t present a considerable danger, but combining products with phthalates can lead to harmful skin absorption and inhalation.

The quick fix:

Avoid products that contain microbeads (found in exfoliants & toothpaste)
Look for “phthalate-free” products where possible

Recap

Plastic is impossible to avoid altogether. But you can cut down your intake:

Ditch the plastic water bottles, drink tap water
Avoid eating fish skin & reduce shellfish consumption
Use glass & silicone alternatives to plastic Tupperware
Look for food that isn’t packed in plastic
Keep food in plastic out of the heat & sun
Use natural skincare or “phthalate-free” products where possible
Avoid cosmetics with microbeads

The Haul

Plastic is harming pregnancy — A recent study found that pregnant women with elevated levels of plastic metabolites in their urine had a 50% increased risk of pre-term birth. [10]

Why it matters: Pre-term birth has a myriad of risks posed to babies’ development which could ultimately impact the longevity of your children.

Dancing is the best medicine — A systematic review of 218 studies found that dancing is the most potent medicine in treating depression. [11]

Why it matters: Depression rates are going up, and reducing life expectancy at an alarming rate in developed nations. Having ample research to demonstrate the best interventions can reduce mortality. [12]