You’ve probably mastered the basics of reducing single-use consumption, such as switching to a metal straw, carrying a tote bag or carrying a reusable water bottle. However, microplastics and other hidden polymers can easily slip into your life in the least expected ways. These fragments exist in water, beer, chewing gum, salt and even the air.

Microplastics are so ubiquitous they’re nearly impossible to eliminate, but you can significantly lessen your daily exposure with these 10 mindful choices.

1. Stop Heating Food in Plastic

Heating plastic releases microresidue and harmful chemicals, like BPA and phthalates, known endocrine disruptors that interfere with hormone function.

Transfer takeout or leftovers to glass or ceramic containers before reheating them in the microwave. Use beeswax wraps or silicone lids instead of cling film. When cooking, switch to wooden or bamboo spatulas to prevent plastic-based products from melting or degrading directly into your food.

2. Switch to Filtered Tap Water

The effort to ditch store-bought packaged water is saving you and the planet. Bottled water is among the largest known sources of nanoplastics, containing 100,000 tiny pieces in one liter.

Since many bottled water brands are nothing more than purified tap water, why not save money and bring the tech to your faucet instead? Install an NSF-certified water filtration system that specifically lists microplastics or particulate class I on the list of things it filters in your drinking source. Switch to stainless steel or glass bottles for daily use.

It can be tempting to grab bottled H2O when traveling, but bringing a reusable bottle equipped with a filter is better for your health.

3. Swap Out Plastic in the Kitchen

While on the topic of plastic food and beverage containers, there’s no time like the present to replace old, worn-out cutting boards. Deep knife grooves can trap bacteria and allow tiny plastic fragments to mix with your meals during prep.

Wooden chopping boards are a safer alternative. According to one study, species like European beech and oak are naturally antibacterial. They also won’t shed plastic particles into your food.

4. Be Selective About Seafood

Many marine animals ingest microplastics that end up in your body when you eat them. A recent study located fragments in 99% of seafood samples, including those sold in grocery stores. While skipping seafood altogether may not be realistic, you can be pickier about what you eat.

Only buy from sustainable fisheries with transparent harvesting practices. When preparing fish, remove the guts and clean the digestive tract, where debris accumulates. If you’re particularly worried, you can reduce or eliminate seafood from your diet. However, remember it’s only one potential source of microplastic exposure.

5. Ditch Invisible Disposable Plastics

Plastic is present in unexpected places. Disposable coffee cups have polystyrene and sometimes PET linings that prevent the liquid from disintegrating the paper. Your favorite tea bag brand might use polypropylene to seal their bags. Even receipts can have a plastic coating.

Bring a reusable cup to the coffee shop and a glass container to your favorite takeout restaurants. Switching to loose-leaf tea in a stainless steel infuser enhances flavor and reduces plastic ingestion. When shopping, skip printed receipts and request digital copies instead.

6. Choose Packaging With Less or No Plastic

Food and personal care packaging may contain layers of plastic, contributing to environmental waste and personal exposure. Statistics paint an alarming picture — 350 million tons of plastic enter the world’s waste stream every year. Now imagine such a massive volume breaking down into countless microscopic fragments, leaching into the air, water and soil.

To prevent this, buy in bulk using storage containers from home, preferably not plastic ones. Shop in stores with plastic-free packaging or refill stations. Products made from recyclable materials like aluminum and glass, or compostable ones like paper, are usually healthier for the environment.

7. Update Your Laundry Habits

One load of polyester or nylon laundry can shed thousands of synthetic fibers into the water system, eventually reaching rivers, lakes and ultimately the food chain. Research shows polyester alone accounts for about three-fourths of the microplastic pollution in the Arctic.

Fast fashion is a major producer of polyester and nylon pieces. Opt for natural fibers like organic cotton, hemp or wool to minimize direct contact. Wash garments less often and use cold water to limit fiber shedding. Add a microfiber-catching ball to your laundry to trap particles before they enter your wastewater. Installing a washing machine filter can also capture fibers and prevent pollution.

8. Reassess Your Cosmetics and Toiletries

Unknown to many, plastic is still a component in many cosmetics. Remember the microbead hype? They were prevalent in toothpaste and facial scrubs as exfoliators before getting banned in 2018. Unfortunately, manufacturers still put them in products despite the restrictions. You could unwittingly ingest microplastic when using items that directly contact your skin, like toothpaste.

To protect yourself, check the labels for ingredients like polyethylene, polypropylene or acrylates. These are code words for plastic. Some apps also help you identify which products contain plastics. Switch to solid shampoo bars, natural loofahs and biodegradable sponges for healthy, eco-friendly alternatives.

9. Vacuum Microplastic Dust

Microplastics float in water and drift in your indoor air. Up to 121,000 plastic particles can enter your system through breathing, eating and drinking.

Frequent cleaning could reduce your exposure. Use a HEPA-filter vacuum followed by a microfiber mop to remove microplastics from indoor air and surfaces. Wet dusting works better than dry wiping, which only spreads particles around. Keep dirty shoes by the door to avoid tracking in plastic from roads and turf.

10. Support Systemic Change

You can’t plastic-proof your life alone. Governments and industries must demonstrate accountability through global policy and regulation.

Extended producer responsibility shifts the burden of waste back to manufacturers, especially with “immortal” plastics. Single-use bans have caught on worldwide, but need more backing to make a significant difference.

Support local ordinances that campaign against wasteful packaging. Choose brands committed to plastic-free or closed-loop systems. Share your knowledge and lifestyle tips with others, as systemic change can ripple even through the smallest communities.

Live With Less Plastic Every Day

There’s no need to overhaul your life to make a difference. The ripple effect of your small daily choices may surprise you. Every container swapped, every single-use bottle declined, is one less problem for your health and the planet. The more you recognize where plastics hide, the easier it becomes to avoid them and influence change beyond your routine.