CAN WE REMOVE MICROPLASTICS FROM OUR BODY?

Humans, on average, ingest about 5 grams of microplastic every week, which is about the size of a credit card! Over the course of one year, estimations of the total mass of ingested particles correspond to 50 plastic bags per year!

Microplastics (and nanoplastics) are tiny particles that can enter the body through various means, including ingestion, inhalation, and dermal exposure, and once inside, they can accumulate in different tissues and organs.

Experiments have shown that microplastics can affect various systems in the human body, including the digestive, respiratory, endocrine, reproductive, and immune systems. First, the digestive systems are affected when microplastics are ingested, and physical irritation to the gastrointestinal tract may eventually cause inflammation, resulting in various gastrointestinal symptoms. Microplastics may cause changes in the intestinal microbiome, resulting in an imbalance between beneficial and harmful bacteria, which can lead to various gastrointestinal symptoms, such as abdominal pain, bloating, and changes in bowel habits. In addition to their physical effects on the digestive system, microplastics can cause chemical toxicity, which involves the absorption and accumulation of environmental toxins such as heavy metals and polycyclic aromatic hydrocarbons. These toxic substances can enter the body through the gastrointestinal tract when microplastics are ingested orally, leading to various gastrointestinal symptoms including nausea, vomiting, and abdominal pain.

Regarding the effects on the respiratory system, microplastics may cause oxidative stress in the airways and lungs when inhaled, leading to respiratory symptoms such as coughing, sneezing, and shortness of breath due to inflammation and damage, as well as fatigue and dizziness due to a low blood oxygen concentration. A recent study showed that nano-sized plastics were associated with mitochondrial damage in human respiratory cells. Microplastics can act as carriers of other environmental toxins and can increase the risk of chronic obstructive pulmonary disease.

In addition, microplastics interfere with the production, release, transport, metabolism, and elimination of hormones, which can cause endocrine disruption and lead to various endocrine disorders, including metabolic disorders, developmental disorders, and even reproductive disorders (i.e., infertility, miscarriage, and congenital malformations).

Microplastics can act as a medium for environmental toxic substances such as bisphenol A, which are absorbed into the body and cause various diseases of the endocrine system and reproductive system. In a recent study, microplastics were also found in the placentas of six pregnant women by Raman microspectroscopy. The potential negative effects of microplastics on the human immune system warrant further research.

Accumulated exposure to microplastics induced chronic inflammation and homeostasis changes in animal experiments, and a study on human lung cells showed that microplastics can activate innate immunity by regulating the expression of genes and proteins involved in the immune response.

In vitro experiments with human cells and in vivo data generated with mice showed that microplastics elicit adverse health effects mainly by causing inflammation, oxidative stress [increased reactive oxygen species (ROS) production], lipid metabolism disturbances, gut microbiota dysbiosis, and neurotoxicity. Exposing human gastric adenocarcinoma cells to 44 nm PS nanoparticles strongly increased the expression of the IL-6 and IL-8 genes, which are major inflammatory substances in the body.

WHAT CAN WE DO?

Here are some steps to reduce your exposure to microplastics:

1. Filter Drinking Water: Use water filters that are capable of removing microplastics from your tap water.

2. Limit Plastic Packaging: Reduce the use of plastic-wrapped foods and bottled water, as these can contribute to microplastic ingestion.

3. Choose Natural Fibers: Opt for clothing made from natural fibers like cotton, wool, or linen, which shed fewer microplastics compared to synthetic fabrics.

4. Reduce Processed Foods: Processed foods often contain higher levels of microplastics due to packaging and production processes.

5. Ventilation and Air Quality: Improve indoor air quality and reduce dust accumulation, as airborne microplastics can settle on surfaces and be ingested.

6. NEVER microwave anything in plastic!

While these actions can minimize your exposure, the removal of microplastics already present in the body remains an area of active research, and no definitive solutions are available yet.

Research into the removal of microplastics and nanoplastics from the human body is still in its early stages, but several ideas and approaches are being explored.

WHAT I AM DOING NOW

Certain compounds may be able to enhance the liver and kidneys' ability to filter out microplastics and associated toxins from the blood. Compounds like N-acetylcysteine (NAC) or glutathione, known to support detoxification, could have the potential to boost the excretion of microplastics.

N-acetylcysteine (NAC) is not commonly found in foods because it is a supplement derived from the amino acid cysteine. However, cysteine, the precursor to NAC, is found in several protein-rich foods. Glutathione, a potent antioxidant, is synthesized by the body from amino acids but can also be found in certain foods.

Foods High in Cysteine (Precursor to NAC)

Cysteine is an amino acid that your body converts into NAC. Foods high in cysteine include:

• Poultry: Chicken and turkey.

• Eggs: Especially the yolk.

• Dairy Products: Cheese, yogurt, and milk.

• Red Peppers: Also high in vitamin C, which helps in cysteine absorption.

• Garlic: Rich in sulfur compounds, which are crucial for cysteine synthesis.

• Onions: Like garlic, onions are also sulfur-rich.

• Legumes: Lentils, beans, and soybeans.

  
  

Foods High in Glutathione

Glutathione levels in foods can be affected by processing and cooking methods, but some foods are naturally rich in this antioxidant:

• Asparagus: One of the best natural sources of glutathione.

• Avocado: High in healthy fats and glutathione.

• Spinach: Raw spinach is a good source.

• Broccoli: Contains both glutathione and compounds that help the body produce more.

• Brussels Sprouts: Like broccoli, these are sulfur-rich and support glutathione production.

• Garlic: Again, a good source of sulfur compounds that boost glutathione.

• Tomatoes: Particularly raw tomatoes have higher levels of glutathione.

• Cucumber: Another vegetable with notable glutathione content.

• Whey Protein: Contains the building blocks for glutathione synthesis.

• Okra: Provides a good amount of glutathione.

  
  

Boosting Glutathione Levels Through Diet

• Vitamin C: Consuming foods high in vitamin C (e.g., citrus fruits, strawberries) can help regenerate and maintain glutathione levels in the body.

• Selenium: Foods rich in selenium (e.g., Brazil nuts, sunflower seeds) support the activity of glutathione peroxidase, an enzyme that relies on glutathione.

While direct consumption of NAC through food is not possible, these cysteine- and glutathione-rich foods can help support your body's natural production of these compounds.

Food-derived cyanidin-3-O-glucoside reverses microplastic toxicity via promoting discharge and modulating the gut microbiota in mice

Cyanidin-3-O-glucoside (C3G) is a type of anthocyanin found in various fruits and vegetables, such as berries, red cabbage, and black rice. It is known for its potent antioxidant and anti-inflammatory properties. C3G, a bioactive compound of the anthocyanin family, possesses a variety of functional effects including antioxidant and anti-inflammatory, as well as gut microbiota modulation. C3G has been demonstrated to prevent polystyrene (PS) induced toxicities in Caco-2 cells and Caenorhabditis elegans (C. elegans) via activating autophagy and promoting discharge.

Food-derived cyanidin-3-O-glucoside reverses microplastic toxicity via promoting discharge and modulating the gut microbiota in mice - PubMed (nih.gov)

What food is highest in C3G? BLACK ELDERBERRY

Showing all foods in which the polyphenol Cyanidin 3-O-glucoside is found - Phenol-Explorer

Plastics are ubiquitous. Impossible to avoid completely. I found an app that is helpful for detecting them though - "Beat The Microbead" - check it out!