Microplastics invading the brain: how to overcome plastic anxiety?

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I. The Plastic Crisis: Regularly Updated

“Microplastics have entered the human brain, and the weight of these particles can even exceed that of a plastic spoon.” Several friends sent me this message a few days ago.

Since I started working for an environmental organisation a few years ago, I’ve become exceptionally mindful of the materials used in everyday products, often consciously or unconsciously warning my friends about things to avoid. Gradually, whenever my friends come across related content, they send it to me for verification. The most frequent questions are about plastics: “Can I use plastic containers for kimchi?” “Is it true that all black plastic is recycled plastic?”

I believe I’m not the only one who feels this way; news about the dangers of plastic feels like a system notification that pops up periodically in “Earth Online”, appearing every so often.

Furthermore, whenever the news shows the carcass of a large marine animal washed up on a beach, the autopsy inevitably reveals a “stomach full of plastic bags”; whenever I go hiking in the mountains, the litter seems endless no matter how much I pick up. When anxiety peaks, it turns into weariness. Some choose to ignore these reports altogether, feeling that “since there is nothing I can do but worry, it is better not to look”.

This latest news about “microplastics entering the brain” has once again sparked panic among my friends.

I intended to reassure them: “They’ve simply discovered the presence of plastic; it doesn’t necessarily mean the brain is being harmed.” But I immediately remembered that researchers have already found numerous links between microplastics and human diseases. In the end, I replied quite unsuccessfully: “Actually, there are microplastics in the air; it’s not something we can completely isolate ourselves from even if we want to.” This only made my friends more anxious.

● Numerous studies have proven that microplastics can cause harm to the brain. For instance, in a recent 2025 study, a research team from the Chinese Academy of Environmental Sciences and Peking University tracked the movement of microplastics within the brains of mice in real time. They discovered that immune cells engulf the microplastics, causing the cells to take on irregular shapes. These cells then flow rapidly through the bloodstream and become lodged in the capillaries of the cerebral cortex. As the cells gradually accumulate in the vessels, they form cerebral thrombi, leading to reduced blood flow (as shown below) and abnormal neurobehaviour.
● Photography by Mandy Barker, depicting marine debris that looks biological, with plastic fragments being the most common.

While we know deep down that the ubiquity of plastic products is a major problem, it is difficult for non-professionals to grasp exactly what the issues are. We struggle even to distinguish which everyday items are plastic and which are not. This pervasive danger is more likely to evoke feelings of helplessness, anxiety, and frustration than simple fear.

Is it actually possible to avoid using plastic in daily life? At the height of my plastic anxiety, I joined a few short-term practice groups to record the amount of plastic waste I produced daily and discuss ways to avoid it with other members. We found that, with extreme vigilance, it was possible to achieve “zero plastic” for a day or two, but no one could maintain this for 21 days. The day my resolve completely crumbled, I received a box of peaches. Upon cutting through the plastic adhesive tape on the packaging, I was greeted by a dozen peaches, each encased in a foam mesh sleeve. My entry for that day read: “Today, I produced an uncountable amount of plastic waste”.

I cannot blame the fruit farmers for using these sleeves, as they are liable for any bruised fruit; the same applies when buying from physical supermarkets.

● It is also difficult to avoid plastic packaging when buying fruit from supermarkets; bagging the fruit after it has grown is a common method used by farmers to reduce losses.
Clearly, the plastic problem has exceeded our individual control. I once joked that the only way to cure the “eco-anxiety” brought on by plastic is to use “Morita therapy”: accept the problem of plastic pollution, continue to use plastic, and carry on living.

But does “living with plastic” mean we are entirely powerless? Is there a compromise—a way to protect ourselves as much as possible within the scope of what we can control?

For me, understanding what the hazards of plastic actually are was the beginning of facing my “plastic anxiety”.

II. What Exactly are the Health Hazards of Plastic?

The production process for plastic is complex and lengthy. Put simply, it can be understood as the synthesis of “plastic monomers (synthetic resin pellets) + additives”. When plastic products age and crack, they do not instantly revert to monomers; instead, they degrade into large plastic fragments, microplastics, and various additives.

● The composition of plastic and the products resulting from initial ageing and fragmentation.

The primary health risks to the general public come from microplastics and plastic additives. The less durable and more fragile the plastic, the greater the amount of these two substances it releases.

Microplastics refer to plastic particles with a diameter of less than 5 millimetres. Currently, a growing body of research suggests that microplastics may cause various health risks. A study from last year found that patients with microplastics in their carotid artery plaques had a 3.53 times higher risk of heart disease, stroke, or all-cause mortality compared to patients whose carotid arteries showed no microplastics. Simultaneously, research on other organisms has found that microplastics can induce inflammation, cause embryonic malformations, and reduce fertility levels. The physical structure of microplastics, characterised by numerous pores, also enables them to adsorb substances such as heavy metals and antibiotics from the environment.

● The main sources of microplastic ingestion in humans are inhalation via air and consumption through food; an average adult ingests 163,000 microplastic fragments per year.

Many additives are toxic in themselves, the most common being phthalates and Bisphenol A.

Phthalates (PAEs) are generally used as plasticisers to improve the flexibility of plastic. Soft, malleable plastics typically contain a higher amount of these added plasticisers. Phthalates are a vast category of components, usually making up 10%–60% of the plastic, and can reach as high as 90%.

Bisphenol A (BPA) is a resin monomer used in many applications: epoxy resins (food containers, beverage bottles, internal coatings for cans), cash register receipts, plastic water bottles, spectacle lenses, erasers, and more.

Because both substances have a structure similar to oestrogen, they have been found to interfere with the endocrine system.

● Common harmful plastic additives. Data compiled by the author; graphic by Wang Ke.
Once you know the names of these toxic additives, you can ask vendors three direct questions when shopping: What material is this product made from? Does it contain phthalates or bisphenols? What is the safe environment for its use?

III. Tips for Avoiding Toxins

After studying the data and spending some time experimenting and exploring, I have put together my own methods for ‘avoiding toxins’. You can adjust these based on your own circumstances.

Tip 1: Pay attention to plastic recycling codes; avoid PVC and PS

● Common plastic types and their corresponding numbers. Illustration: Wan Lin

The first thing an average person should do to understand plastics is to check the plastic recycling code; it indicates the different plastic components and their intended uses. Once used outside of their normal environment, they can become hazardous. Most people have some inkling of this—for example, that PET mineral water bottles should not be heated.

Among these, two types of plastic are most prone to toxicity and require extra caution during daily use:

Plastic No. 3, PVC (Polyvinyl Chloride), is the worst offender among dangerous plastics. This is because pure PVC is too brittle and requires a large amount of additives to achieve better performance. Plasticisers in soft PVC products (such as shower curtains) can be as high as 60% to 70%. However, the PVC monomer cannot bond stably with these additives; once produced, the additives are released from the plastic at varying rates. This is why most PVC products have a distinct ‘plastic smell’—it is the scent of the escaping additives.

The most common PVC products include: plastic shower curtains, disposable packaging bags, plastic pipes, SPC flooring, cling film, various plastic cards such as credit cards, billboards, placemats, cleaning brushes, powder puffs, children’s toy balls, stationery, and raincoats.

● An introduction to common SPC flooring products. The marketing can be quite misleading: as a plastic, it indeed doesn’t require glue, so it is ‘formaldehyde-free’. Sellers describe it as ‘SPC’ (Stone Plastic Composite), but in essence, it is still PVC plus stone powder. Because the primary component is PVC resin, it is impossible to avoid the issue of plastic additives being released into the environment. Source: Online

Plastic No. 6, PS (Polystyrene), also known as foam plastic, expanded plastic, or Styrofoam, is now most commonly found in foam insulation boxes used for transport.

The monomer of PS plastic, styrene, is itself a carcinogen. While PS plastic is non-toxic in its stable state, it is extremely heat-sensitive. Its safe temperature range is only 70-90°C; at around 70°C, it begins to deform and collapse, releasing styrene and various additives.

Foam food boxes, once common, were banned in China in 2020 due to these high risks. Searching for them on Taobao will result in a notice that they are prohibited for sale under the ‘plastic ban’, yet they can still be found on the market.

It is worth noting that PVC and PS plastics can be used in scenarios permitted by law. However, since plastics slowly release internal substances even under normal conditions, they should be avoided in daily use as much as possible.

Tip 2: Be cautious when using plastic for food packaging

Daily diet is one of the primary routes through which the human body ingests microplastics and plastic additives, and takeaway packaging is a hotbed for low-quality plastic products. The high temperatures and high oil content of Chinese cuisine further facilitate the release of additives, so simply eating fewer takeaways already significantly reduces the risk. Therefore, the best strategy for ‘plastic avoidance’ is to bring your own glass, stainless steel, or ceramic containers for takeaway, or to cook at home.

However, these containers can be quite heavy, and for office workers, carrying them during a commute can feel like torture. As a compromise, bringing a relatively safe PP plastic lunch box is better than nothing; the risk is far lower than that of the disposable containers used for takeaways.

● Glass airtight containers for kimchi offer more peace of mind, although the lids are plastic (PP).
● A PP lunch box I used for a long time while working. If the food was particularly oily, I would transfer it to a ceramic plate in the office before microwave heating.
● Common disposable paper tableware may actually be plastic products, which can be even more dangerous than plastic boxes. If they are waterproof and oil-proof, they are either coated with a plastic film (which may contain bisphenol A) or a PFAS coating (fluorinated water- and oil-repellent agents). PFAS consists of nearly 5,000 chemicals characterized by their mobility and persistence; they have been proven to cause reproductive, developmental, liver, kidney, and immune problems in experimental animals.

Furthermore, regardless of the type of plastic packaging your food touches, you must follow the principle of ‘no alcohol, minimal oil, and no extreme heat’. This means not using plastic containers for foods containing alcohol or high levels of fat, and not using them for high-temperature heating.

Although the theoretical deformation temperature of the PP plastic used in most lunch boxes is 120°C, steam can reach this critical threshold, and heated oil can easily exceed 170°C. Therefore, it is best to avoid putting plastic containers directly into steamers or microwave ovens for heating.

In fact, PP plastic is not an ideal freezer container either, as it becomes brittle and cracks easily below 0°C. Before I learned about plastics, I bought a set of PP airtight containers for home use; most of them have already cracked and are being phased out.

If you must order takeaway, prioritise foods that are served cold or contain less oil, such as cold noodles or salads, or foods with less sauce, such as shredded chicken with rice.

● Having learned more about plastics, I skipped the plastic airtight containers and bought glass jars for my flour. However, the container for the rice (out of frame) is still the old PP airtight box.

Tip 3: Don’t reuse single-use plastics for the sake of frugality

Because they are not designed for reuse, single-use plastics are not engineered for material stability, wear resistance, or ease of cleaning. Consequently, they are far more likely to shed microplastics and release additives during use. While reusing them is economical, it carries certain risks, particularly when used for food storage.

● Compared to reusable containers, single-use food boxes have more corners where dirt can accumulate, and their thin material is more prone to scratching and shedding microplastics. Source: Internet

Conversely, more expensive durable plastics are often more stable and safer because their standard testing processes include requirements such as “the amount of substances released after 1,000 rinses will not be harmful to human health” and “the surface remains intact without disintegrating after 1,000 frictions.”

Furthermore,many single-use products do not undergo necessary cleaning and sterilisation during production; even with cutlery, complex dust and bacteria are likely to be ingested along with the product. The Cantonese custom of rinsing utensils with tea before dining is not merely a superstition or a placebo. If you have handled single-use plastics, such as parcel packaging, it is also recommended that you wash your hands.

In reality, manufacturers care even less about the quality and safety of “disposable” items than consumers do. The issues exposed during the recent 315 (Consumer Rights Day) reports regarding disposable underwear and sanitary pads confirm this.

Many people are unaware that sanitary pads are plastic products. Traditional pads use a perforated film (net surface) or non-woven fabric (cotton surface) as the top layer, with a fluff pulp absorbent layer in the middle—sometimes with added absorbent resin—and a PE (polyethylene) film at the bottom to prevent leaks. In the case of “liquid” pads, they have even less to do with plant fibres; their absorbent layer is a patented polyacrylate foam, which is also a type of plastic.

● The ingredient list disclosed by a certain brand of liquid-absorbent sanitary pads.

I switched to reusable silicone menstrual cups several years ago. Given that there is still no reassuring national standard for sanitary pads, readers who are concerned might consider this option to control the cleaning and disinfection process themselves.

Additionally, many single-use plastic products do not label the plastic type, and it is difficult to identify them by eye. Since they cannot be distinguished, try to avoid using them actively; if you acquire them passively, use them a limited number of times, or avoid using them as food containers.

● A bubble tea cup of unknown material, suspected to be PET. Because I rarely drink bubble tea, I found it rare and pretty, so I decided to use it for miscellaneous items.

Tip 4: Avoid cling film and food storage bags

Film-like products are among the most problematic single-use plastics: they are soft, transparent, and thin, but these properties are achieved by sacrificing wear resistance and stability and adding a large number of additives.

Moreover, their “preservation” function is not particularly effective. Cling film and food storage bags have no inherent sterilising or preserving properties; they primarily work by isolating the food from air and contaminants. However, they can sometimes have the opposite effect—I believe everyone is familiar with vegetable leaves rotting inside a plastic bag. Vegetables that I place directly into the fridge drawer actually last for two weeks without issue.

● Vegetables are generally placed directly in the crisper drawer of the fridge; lining it with an absorbent cloth prevents freezer burn and rotting while making them easy to access, saving time and effort. This method allows me to shop for vegetables only once every two weeks. The crown daisy on the left in the image is only slightly withered after a month; it is still fresh and tasty after washing.

For foods that need to be portioned and stored, stainless steel or PP plastic airtight containers are more than sufficient. The fast-freezing effect of stainless steel is better suited for preserving meat than storage bags, and hard materials won’t freeze and stick directly to the food like films do. Even heavy-duty resealable bags have better strength than them.

If you feel you cannot do without these two, I strongly suggest avoiding PVC at the very least, and avoid heating them or letting them come into contact with high-oil foods. My household uses mostly PE storage bags, but I basically never use them for oily foods; pickled foods are always kept in glass airtight containers.

● In a cooking tutorial video by a chef, cling film is used to prevent steam from entering the braised pork belly. While this may be common practice in professional kitchens, in fact, most PE and PVC cling films are not heat-resistant; do not use them this way at home. Source: Internet
At the same time, film-like plastic waste is harder to recycle and more likely to leak into the natural environment, where it becomes entangled around marine animals, from which they can almost never escape. For environmental reasons, I am also unwilling to use them; my household stopped using these two items three or four years ago.

Tip 5:Reject “invisible” plastics like non-woven fabrics and laundry pods

Non-woven fabric, formally known as “non-woven textile”, is a fabric-like material. Most non-woven fabrics are plastic products, with only a few containing natural fibres. In addition to being used for shopping bags, the uses of non-woven fabrics in daily life include tea bags, sanitary pads, facial wipes (used as alternatives to cotton pads), and disposable cloths.

● In September 2019, a study by McGill University published in the US journal *Environmental Science & Technology* pointed out that tea bags release tens of billions of plastic particles at high temperatures. The research found that steeping a plastic tea bag at a brewing temperature of 95°C releases approximately 11.6 billion microplastics and 3.1 billion nanoplastics into a single cup of drink.
● Some vendors have upgraded the material of their non-woven tea bags to “corn fibre”. Most stop at describing the material as “corn fibre” rather than non-woven fabric, without explaining that its formal name is PLA (polylactic acid) plastic. Although PLA is a biodegradable plastic, it does not prevent the generation of microplastics. Source: Internet
● I generally use a French press or a *gaiwan* instead of tea bags to satisfy my tea needs. The interior of the French press is made of borosilicate glass and 304 stainless steel; the only drawback is that the stainless steel filter can be somewhat difficult to clean. However, it can be thoroughly cleaned by soaking it in hot water with bicarbonate of soda or by using a dishwasher.
The most common plastic products claiming to be “water-soluble and degradable” are laundry pods and dishwasher tablets. Recently, I have seen some products using water-soluble degradable plastic films in the name of environmental protection. I avoid all such products because the common materials—PVOH/PVA (vinyl polymers) and PHA (polyhydroxyalkanoates)—although claimed to “degrade” in water, do not actually break down into carbon dioxide and water, but rather partially degrade into microplastics and additives invisible to the naked eye. There is still significant controversy regarding the degradation performance of these microplastic particles in aquatic environments, and some research indicates they possess bio-toxicity.

Trading a bit of convenience for the active creation of vast amounts of microplastics is, in my view, a poor bargain. Moreover, because these products come in fixed dosages, they are prone to over-use and are more expensive than traditional detergents.

Four: Maintaining a Safe Distance from Plastic

All the above are merely ways to “coexist with plastic”; as for completely avoiding the harm caused by plastics, that is almost impossible. Plastic products have permeated every aspect of human production and daily life, and removing them entirely is virtually a pipe dream. In certain essential contexts, plastic is incredibly cheap and effective—it is hard to imagine how hospitals would function without plastic IV tubing. Furthermore, the fact that vast quantities of microplastics are already dispersed in the air and water is a fait accompli, and current technology cannot completely isolate them from human contact.

But do not let this cause you anxiety. After all, “solving plastic pollution” is a highly specialised public issue; the responsibility should lie with governments, corporations, and experts. When you begin to worry that individual changes cannot solve the problem, yet still feel an uncontrollable sense of anxiety and helplessness, you can tell yourself, “I am not the primary party responsible for this pollution”, and try to urge those who truly should make a difference to fulfil their duties.

All that remains for us to do is maintain a safe distance from plastic and use plastic products within safe limits. A shift in mindset is crucial: stop viewing plastic products as disposable “convenience items” and instead see them as durable goods with specific usage constraints. Just as metal cutlery cannot go in the microwave and overglaze ceramics carry a risk of heavy metals, since we use metal and ceramics, we can use plastic too, provided we are mindful of the context to ensure safety. The real danger is remaining completely ignorant of plastics, even while they permeate every part of our lives.

Modern society is fraught with risk factors that threaten humanity: antibiotic overuse, second-hand smoke, contaminated cooking oils… plastic is simply one of the more commonplace ones. At the very least, facts show that ingesting microplastics does not lead to immediate death, nor does it turn one into a “plastic person”; therefore, there is still hope for peaceful coexistence with plastic.

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Foodthink Author

Doudou

A practitioner of sustainable living with a passion for exploring non-consumerist lifestyles.

 

 

 

 

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Editor: Wang Hao

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