18. Midlife Women & Microplastics: How to Reduce Exposure Without Overwhelm

Alicia and Nicole break down what microplastics are, why midlife women should pay special attention to them, and how these tiny particles can affect hormones, inflammation, and overall wellness. Most importantly, they share simple, realistic ways to reduce microplastic exposure without feeling overwhelmed.

✨ Because protecting your health in midlife doesn’t have to be complicated—it just takes small, consistent choices.

⏱️ Chapters & Timestamps

00:00 Intro: Why Microplastics Matter for Midlife Women
01:45 Midlife Symptoms, Hormones & Environmental Stressors
04:25 Cellular Energy, Mitochondria & Toxin Load
06:35 Food & Drink Sources of Microplastics
08:40 Packaging, To-Go Containers & Everyday Exposure
11:00 Plastics in the Kitchen: Storage & Cookware
13:15 Microplastics in Water & Filtration Options
14:50 How Plastics Absorb Toxins & Heavy Metals
17:15 Heating Food: Microwave & Oven Safety
21:40 Hidden Microplastics in Packaged Goods
25:35 Beauty & Personal Care: Glitter, Skincare & Makeup
27:45 Clothing, Laundry & Textile Microplastics
29:55 Nutrition & Whole Foods to Support Detox
34:00 Progress Over Perfection: Small Steps That Matter
38:20 Closing & Key Takeaways for Midlife Women


📌 Resources:
🏠 Resources to Reduce Microplastic Exposure & Support Detox  → https://dailyglowlife.com/simple-strategies-to-reduce-microplastic-exposure-for-midlife-women/
📥 Free Daily Glow Rituals Guide → https://stan.store/thedailyglowlife/p/daily-glow-rituals-guide

Transcript

Alicia: 0:00

Hey there. Welcome back to Midlife and Glowing. I'm Alicia.

Nicole: 0:02

And I'm Nicole. And since September is Microplastics Awareness Month, we thought this was the perfect time to dive into a topic that's been all over the headlines lately. Microplastics

Alicia: 0:12

You've probably heard

Nicole: 0:13

I.

Alicia: 0:13

scientists are now finding microplastics, not just in our oceans and food supplies, but inside the human body. they've even been discovered in blood, lungs, and placentas.

Nicole: 0:24

And while that might sound scary, our goal today isn't to freak you out, it's, to help you understand what microplastics are, why awareness of them matters for midlife women specifically, and what you can do to reduce your exposure without feeling like you need to live in a bubble. So let's start with the basics. Microplastics are teeny tiny plastic particles, smaller than five millimeters that come from bigger plastic items breaking down over time. When microplastics break down even further, they become nanoplastics, which are less than one micrometer in size. So they're so small they can't be seen with the naked eye, and they're small enough to enter the body's cells and tissues.

Alicia: 1:00

And they're literally everywhere. In the air, in the water we drink, in the food we eat, even in the dust in our homes. There was a study that said the average person consumes about a credit card's worth of plastic every week. That's just wild.

Nicole: 1:15

It is, and the thing is, plastics don't break down like natural materials. They just keep fragmenting into smaller and smaller pieces, and our bodies end up being part of that story.

Alicia: 1:26

So why should we as midlife women be paying attention to this?

Nicole: 1:30

That is a great question. First, plastics are known endocrine disruptors, which means they can mimic or interfere with our hormones. And since perimenopause is already a time when our hormones are fluctuating, extra interference can make symptoms worse and just complicate and already complex transition.

Alicia: 1:48

That's huge. So things like hot flashes, sleep issues, mood changes, they could potentially be amplified if our hormones are being thrown off even more by chemical exposure.

Nicole: 1:58

Exactly, and it goes beyond the classic hormone symptoms. Research suggests that microplastics and the chemicals attached to them, things like BPA, phalates and other endocrine disruptors can also trigger inflammation, metabolic disruption and cardiovascular strain, and those are the exact areas where midlife women are already more vulnerable.

Alicia: 2:20

Right, because when estrogen drops our natural protection against things like heart disease, bone loss, and even brain changes start to decline. So if we add plastic exposure on top of that, it's like doubling down on the risk.

Nicole: 2:33

Exactly. Estrogen is protective for cardiovascular, brain and metabolic health. When levels dip in perimenopause and menopause risks for things like high cholesterol, high blood pressure, insulin resistance, and even cognitive decline, start to rise. Add chemicals from plastics that disrupt your hormones or promote inflammation, and you've got a recipe for accelerated aging processes that we don't want.

Alicia: 2:57

And don't forget about skin. A lot of women in the stage of life are already noticing changes in skin texture, elasticity, and sensitivity. And some beauty products actually still contain hidden plastics like microbeads or liquid plastics in lotions, and those can sit on your skin barrier and contribute to irritation, dryness, or that uneven feel.

Nicole: 3:20

Yes, and here's where it gets even more eyeopening. Microplastics have been detected in reproductive organs, lung tissue, even in placentas, breast milk, and the brain, and we're even finding them in carotid artery plaques. And those plastics aren't just sitting there doing nothing. They are actually contributing to our health risks. A 2024 study in the New England Journal of Medicine found that people with microplastics in their carotid artery plaques had a 4.5 fold increased risk of heart attack, stroke, or death over a three year period compared to those without the microplastics. So they are definitely contributing to significant health issues. So microplastic studies are showing that they're having these negative effects on our health by causing oxidative stress, impairing lipid metabolism, they have an impact on our microbiome, they're shown to be neurotoxic, cause inflammation, They cause an immune response, they also have cytotoxic effects, which means that they're toxic to our cells and they disrupt ATP production. We've talked about that before. ATP production is actually cellular energy in the mitochondria. So microplastics impair that process. And of course we also know that they're endocrine disruptors and they're even tied to cancer. Chemicals in plastics like BPA and pthalates can mimic estrogen in the body. And since many breast cancers are estrogen driven, that extra exposure can raise your risk. Studies have even found microplastics inside breast tissue itself. And we are also seeing that the number of new breast cancer rates is slowly rising, especially in women over 50. So this is definitely something that we need to be paying attention to. Research also shows that microplastics in the brain have risen 50% from 2016 to 2024. So this is a real significant issue. And another interesting piece is that the smaller the particle size, the higher the negative effects. So the highest toxicity in human cells is shown to be associated with those nanoplastics. So those smaller breakdown products of microplastics. But the bottom line is that these particles are making their way into our tissues and cells, and they directly affect our health and longevity.

Alicia: 5:36

Wow. So this isn't even just protecting the environment. It's about protecting ourselves, and especially midlife when our bodies are already shifting. We don't need extra stressors piling on.

Nicole: 5:48

And I think that's the big takeaway. Plastics aren't just an environmental problem out there in the oceans. They're an everyday health problem right here in our homes and bodies. I know this can sound scary and intimidating and you know, like kind of overwhelming because they are everywhere. But the good news is there are steps that we can take to lower that load and support our detox systems so that we're more resilient.

Alicia: 6:15

Yeah, I can definitely see how as you're digging into this stuff, it can get overwhelming and kind of

Nicole: 6:20

Yeah.

Alicia: 6:21

that's not the goal here, because no matter what, you can't escape it. And that's not what we're suggesting by any means, so, okay, let's get practical. Where are we actually being exposed?

Nicole: 6:34

Well, the three big categories are food, beauty, and home. So in your food and drink, the primary sources of these comes from plastic bottled water. So. Interestingly, I think sometimes people drink bottled water because they think it's a safer source because, you know, your tap water can be contaminated with all kinds of things. But the EWG did a study and their study showed that 64% of the bottled water sold in the United States is actually sourced from municipal tap water. So that's just something to consider if you are drinking bottled water, and that's the reason.

Alicia: 7:09

So basically it's being filled with water that's not necessarily the highest quality.

Nicole: 7:15

right. Well, it is still filtered. It's filtered municipal water, but yeah, it's not like this.

Alicia: 7:20

Artesian

Nicole: 7:21

Yeah. Right, right. At least

Alicia: 7:24

type bottled water that you, you know, think you're drinking.

Nicole: 7:28

right when you look at the marketing or packaging or whatever. There was this 2022 study published in the International Journal of Environmental Research and Public Health, and it showed that between bottled water and tap water, bottled water showed more contamination with microplastics than tap water. So between the two, it definitely is still better to do tap water from a microplastic standpoint. In this study, single use plastic water bottles were the highest source of these microplastics. But even glass bottles actually showed contamination, which they suspect is actually from the plastic layers underneath the cap. And also possibly during the actual bottling process, there might be some contamination with microplastics as well. So bottle caps are considered to be the main contributors of microplastics released in general. So that's something to consider when you're thinking about ways that you can reduce your exposure, doing whatever you can to minimize, limit plastic or even glass store-bought water bottles. Obviously if you have your own glass refillable water bottle, that's a different story. Another major source of contamination is it actually from disposable coffee cups and to-go food containers because they're lined with polyethylene, which is plastic. So that is, you know, something that I think a lot of people don't think about. When you go to a coffee shop, for example, you're getting your coffee in, you know, a paper to-go cup, and you just, you don't really think about the fact that it's not just the lid that they're capping your to-go coffee with that is a source of microplastics, it's actually the cup itself is lined with plastic. And of course we know, we've talked about the fact that heating plastic increases how much is leached into your food. So you know you're pouring hot coffee into a plastic lined cup and you've got some exposure there. Same thing with, to go food packaging. You know when you go out to a restaurant and you take your food home in what looks like a cardboard food container, it's actually lined with plastic.

Alicia: 9:38

Yeah, I didn't even think about that. So I guess the easy thing to do would be to, if you're going to a coffee shop, bring your own coffee mug, stainless steel or whatever you use that's not plastic.

Nicole: 9:49

Mm-hmm.

Alicia: 9:49

the to-go, I can see that being a little bit more difficult because I don't know about you, but I'm not gonna be carrying around a glass Tupperware in my purse.

Nicole: 9:59

Nope. No, me neither. That would be more difficult, maybe, you know, starting to like split meals with someone or, I don't know. That's a little more tricky. But yeah, when it comes to, you know, going to a coffee shop, asking like, as they're making the coffee, if the coffee shop has ceramic mugs. You can just ask'em to put it in a ceramic mug and then you just take it and pour it into your to-go mug unless you are gonna drink it there. But that would be one way around it, because I know sometimes, again, like not thinking about it, I've gotten coffee in a to-go cup and then just poured it into my stainless steel Brumate or whatever. And damage is done. You know, it's already, it's already in there. So, yeah, these are just things like, again, our goal is not to scare you, it's to make you aware of things. Because these are things that we don't always think about, you know, when you hear them, you're like, oh, well, duh, of course, of course they're lined with plastic. Otherwise, this cardboard cup would just like get wet and leak.

Alicia: 11:00

Yep.

Nicole: 11:00

Right. So it's like you inherently know, but yet at the same time you don't think about it. And, so our, our goal is to really just bring awareness to these things so that you can make small changes. I mean, it's an easy thing to do, to just take your, you know, Brumate or your to go cup with you, ask for it in a ceramic mug, and then just pour it into your cup. it's not too difficult. And things like the water bottles, you know, just trying to always be prepared. I was actually just, you know, talking to Chris about this too. And he was telling me that at the firehouse he drinks like 12 bottles of water. I'm like, oh my God, we have to get you like one of those gallon, you know, stainless steel things that you can just fill with our filtered water and bring it with you because you know that means. Two or three days a week, he's drinking 12 bottles of water in one day and being exposed to just a ton of microplastics. And actually I wanna say that cardiovascular disease, heart attacks, those are one of the main causes of death in firefighters, I believe. these are things that we definitely need to just be paying attention to, and hopefully this will drive awareness and help you make choices that will support your health. Another thing that is commonly contaminated with microplastics that, again, I think a lot of people don't either don't know or don't think about is salt.

Alicia: 12:19

Ooh as a salt addict, this one hurts.

Nicole: 12:23

Yeah. Between 90 to 94% of table salt brands worldwide contain microplastics. Sea salt is particularly vulnerable because it comes directly from polluted oceans. Even pure salts like Himalayan or rock salt aren't always safer. So look for brands that test for microplastics and confirm their salt is free from them. Vera Salt is available at verasalt.co and they are plastic free spring salt. And that is actually available on Amazon. And then there is one other option on Amazon that is also free from Microplastics. So just a couple of things to keep in mind and things to be aware of when you're purchasing your next batch of Salt. You know, trying to opt for one that is free from microplastics. So we'll make sure to link in the show notes, those ones that I just mentioned.

Alicia: 13:18

So that might be another thing I'm gonna have to carry around in my purse is my own safe salt because

Nicole: 13:24

I know.

Alicia: 13:24

you what, if I'm going out to eat, that's always something I add to my food.

Nicole: 13:28

Yeah,

Alicia: 13:29

love salt

Nicole: 13:30

that's funny as I was doing the research for this episode, I actually ended up then like looking on Amazon for a little portable salt shaker because I'm like, oh gosh, I don't wanna be pouring microplastics onto my food because I too like to salt my food. So. That's funny. But another thing to note is that the softer the plastic, the more it tends to leach. So things like saran wrap are gonna be really prone to leaching. So definitely make sure you're not wrapping your hot food or, you know, using saran wrap over your food container if you're sticking in the microwave or anything like that. Because that is gonna be a problem. And then when it comes to beauty and personal care, microplastics are also embedded in many of our everyday personal care products entering our skin, bodies, and waterways. A study found that 87% of products from major cosmetics brands contain microplastics, including hidden forms like liquid polymers. They're not just solid microbeads. Microbeads are common in scrubs, shampoos, makeup, and lotions. In facial cleansers concentrations can range from 0.05%, up to 12% of product volume.

Alicia: 14:39

my gosh.

Nicole: 14:40

Yeah. That's a lot. That's a lot. So think about that. Up to 12% of the product's volume could be plastic,

Alicia: 14:47

Not your actives, but plastic.

Nicole: 14:50

Yeah.

Alicia: 14:50

gosh.

Nicole: 14:51

Crazy. Yeah. Microplastics in cosmetics don't just pollute, they can absorb heavy metals and toxins. Microbeads in facial scrubs can carry these into the environment or onto your skin. And then many makeup products contain polyethylene terephthalate, which is glitter or nylon 12. And these are common microplastics found even in popular shimmery cosmetics.

Alicia: 15:14

Ooh, I don't like to hear that. I, I love my shimmers.

Nicole: 15:17

yeah, I know.

Alicia: 15:18

Give me the bronzy, glowy, shimmers. Oh dang it.

Nicole: 15:21

Well, And then when it comes to your home and lifestyle, dust from synthetic fabrics like polyester, fleece, nylon, plastic containers and wraps, cleaning products with polymers are other unexpected sources of microplastics. I, you know, kind of was a little bit surprised, again you don't think about these kinds of things too often, but what a common source dust and indoor air is for microplastics as well. A global study across 29 countries found household dust packed with synthetic microplastic fibers. Polyester was the most common, about 9.1%, followed by polyamide 7.7%, and polyurethane, which is 4.4%. In high income areas, indoor microplastic levels reached as high as 8,865 particles per cubic meter of air, and up to 34,600 per square meter of dust per day in US homes. On average, people inhale 156 to 240 microplastic particles every day with some studies estimating up to 52,000 annually. So, we're breathing this stuff in. Washing synthetic clothes, like fleece or active wear, can release hundreds of thousands of microfibers per load. One figure suggests over 700,000 fibers per wash, and these fibers aren't just washed away. They're becoming part of our air and dust, even reaching Arctic regions. Everyday cleaning equipment can be major offenders as well. A study found that melamine magic sponges can release a staggering 6.5 million plastic fibers per gram of sponge during its use. And older or abrasive sponges can shed even more microplastics and microfiber cloths, which are commonly used in cleaning can likewise release synthetic fibers into your home environment. And then when it comes to plastic food and utility products, so like plastic food wraps that we talked about that are subjected to heat like cling wrap, used in microwaves or ovens can release polyethylene, micro and nanoplastics. In one test, even gently heated cling wrap, released detectable polyethylene particles at temperatures as low as

Alicia: 17:35

122 degrees.

Nicole: 17:36

So that's not very high to be able to release that or leach that into your food. Plastic storage and food pouches aren't innocent either. As we know, one study found plastic containers can release up to 4.2 million microplastics and 2.1 billion nanoplastics per square centimeter in just minutes of microwave heating.

Alicia: 17:59

So basically if it touches your skin, your mouth, or the air you breathe, there's a chance it's got microplastics.

Nicole: 18:06

Right, but don't panic. I know all of these numbers can sound like just absolutely wild. And as we said before, this isn't to scare anybody, but it is to bring awareness because it is a significant issue. It is something that does and can seriously impact our health. So these numbers are scary, but we have to be aware of them because we can't be sticking our head in the sand when it comes to this because these things have significant impacts on our health. But we don't want you to panic because there are simple, easy swaps that you can make in a relatively short period of time that really can make a difference. You can easily go down the rabbit hole with this stuff and just, you know, totally freak yourself out. And as much as we both wanna be as clean as possible and avoid as many toxins as possible. The reality is that they're in our environment. So really as with anything you do your best, choose what to focus on. Start with one area or one thing at a time, and make small upgrades. We have to come to, some sort of acceptance with the fact that toxins are around us. So we do our best to avoid what we can and support our bodies in the best way possible to eliminate them as best we can.

Alicia: 19:14

Yeah. You definitely can go down a rabbit hole. I know i'll never look at a plastic spoon the same way again because I came across a study that said that the average person, when they die, they have the equivalent of a plastic spoon worth of microplastics in their brain. Just their brain. So think of a plastic spoon, that's what's in your brain.

Nicole: 19:38

That's wild. Mm-hmm.

Alicia: 19:40

Alright. As wild as that is, let's now shift to solutions because that's what we're all about here.

Nicole: 19:47

Yes. When it comes to food and drinks, this is one of the biggest sources of microplastic exposure, but it's also where you can make some of the simplest, most impactful changes. So water filters, a good filter is essential. Tap and bottled water, both test positive for microplastics. bottled water is definitely more significant though, so filtering your water at home really is a better option and it is a game changer. Brands like Burkey and Hydro Viv are great options. And if you wanna go with reverse osmosis water, just remember it removes minerals too. So you'll wanna remineralize your water by adding a pinch of sea salt or trace minerals drop if you do go with reverse osmosis. But there are other wonderful filters that are not reverse osmosis as well. Skip the bottled water, right? We've talked about plastic bottles leaching chemicals, especially when they sit in the heat for long periods of time. How often have we gone to a gas station or a grocery store and you see pallets of plastic bottled water sitting outside, in the sun, in the heat, right? So a reusable stainless steel or glass bottle really is your best bet. And fill it, of course, with the water from home that is filtered. Storage and cooking. Store leftovers in glass or stainless steel containers instead of plastic. And avoid wrapping hot food in cling wrap. Also swap out plastic cutting boards and utensils. Heat and sharp knives break them down, which means tiny plastic particles end up in your food. So go for wood, bamboo or stainless steel instead. Swap non-stick cookware for stainless steel, cast iron or ceramic. It's an investment, but one that really pays off in terms of reducing exposure.

Alicia: 21:26

And, honestly, it actually makes your food taste better knowing that you're not eating plastic particles. The cutting boards and the, the cookware are more recent upgrades for me, and it's nice knowing that you're not eating tiny pieces of plastic along with your scrambled eggs.

Nicole: 21:44

Right microwaving. This is a big one. Never microwave food in plastic. Heat accelerates leaching of microplastics and BPA-like chemicals. Use glass or ceramic dishes when reheating. And then whenever you can buy fresh, unpackaged produce, and bulk items instead of prepackaged convenience foods. Plastic packaging is a major source of exposure and choosing whole foods is not only better for your body, but it cuts down on waste too. Tea bags and coffee. So some tea bags are actually sealed with plastic, which releases microplastics into the hot water. And then also some tea bags are actually microplastics. I don't know if you've seen the ones that are like kind of a little triangle, they look super cute. I've like seen them at conferences where they have'em like set out and they like look really adorable and everything, but it is plastic. Switch to Looseleaf tea with a stainless steel strainer, or a brand that specifically states it's plastic free. For coffee, avoid those single serve plastic pods and opt for French press, Pour over or stainless steel reusable pods instead. And then even canned foods can be problematic because the linings are often made with plastic resins. If possible, look for BPA-free linings and rotate in fresh or frozen options instead.

Alicia: 23:01

this was one that as we were preparing for this episode, I was surprised to see that canned goods were on this list,

Nicole: 23:09

Yeah.

Alicia: 23:09

Of things to kind of look out for. And I was making dinner the other night, I was making chili, and as I was putting in my beans, I noticed they said BPA free, but it's not something that I even thought of before.

Nicole: 23:24

Yeah.

Alicia: 23:24

so. I know you can get BPA free ones'cause I apparently bought them and not realizing, but it's definitely something that I'm gonna be looking for now,

Nicole: 23:34

Yeah.

Alicia: 23:35

when I'm purchasing any canned items.

Nicole: 23:37

Yeah, even though they are BPA free and that is good, like, you know, choosing canned items that do say BPA free is still helpful, but they are still gonna be lined with something, right. So that's the annoying and unfortunate thing is just, you know, good to be aware of, but at the same time, like we said before, you do the best you can and, you know, will I still be purchasing canned beans? Yes. I still will be, but you know, it's just making sure to choose the best option that you can. Right? So going with the BPA free and, again, rotating in those non canned, packaged things whenever you can. And then when it comes to seafood, microplastics are heavily concentrated in oceans, of course, so certain fish and shellfish are more likely to contain them. You don't have to cut out seafood, but buy from reputable sources and rotate in plant-based omega threes like flax, chia, and walnuts for balance.

Alicia: 24:29

Well, as someone that doesn't like seafood and I get a lot of flack for it, now I can say, mm, I can't eat it

Nicole: 24:37

I,

Alicia: 24:38

because of the microplastics. Sorry. So I got a good excuse, That's such a great list because it's not about perfection, it's about swaps. As we've said, you don't need to overhaul your kitchen overnight. You know, I've been on a journey to clean up my kitchen over the past couple of years and have made the switch to glass Tupperware, and even mixing bowls, measuring cups, and as I said, I've recently swapped out my cookware, and cutting boards, but even just switching to glass or stainless steel water bottles makes a big difference.

Nicole: 25:06

Exactly. Then there's beauty and personal care. So check your exfoliants and scrubs. Many face and body scrubs used to contain microbeads, which are tiny plastic particles. While they're banned in the US, some products from other countries or older bottles can still contain them. So look for natural exfoliants instead like sugar, salt, ground oats, or jojoba beads. Switch to clean shampoo and conditioner. Conventional formulas often contain silicones, polymers, or plastic based ingredients that wash down the drain and enter our waterways. So try to choose brands that are free of these additives. Avoid glitter in makeup or body products unless it's labeled biodegradable glitter, most glitter is actually microplastic. Swap it for mineral-based shimmer products instead. Rethink sheet masks and makeup wipes. These are often made from synthetic fibers that shed microplastics. Instead, use reusable cloths with a gentle cleanser or try masks that come in jars or tubes instead of single use sheets. Look at ingredient labels. Watch out for plastic derived ingredients like polyethylene, polypropylene, polyethylene terephthalate, nylon, or acrylates copolymer. These can show up in everything from foundation to hairspray. Swap out disposable razors. Many disposable razors are mostly plastic. A metal safety razor with refillable blades is not only better for the environment, but also gives a smoother shave. Opt for glass or biodegradable packaging whenever possible. Brands are increasingly offering serums, moisturizers, and deodorants in sustainable packaging that avoids plastics altogether. Ultimately choose clean brands, read ingredient labels, and look for products that are labeled microplastic free or EWG verified. Again, it doesn't mean you have to overhaul your entire routine overnight, but start with the products you use every single day, like shampoo or moisturizer. I've been using more of the RMS beauty products because they're known to be a cleaner brand, and I love the fact that some of their product containers are glass. Not all of them, but some. I recently started using their Kakadu face cleanser, and that comes in a glass container, which even makes it feel just a little bit more luxurious too.

Alicia: 27:18

Yeah, definitely. I love it when my beauty products are in glass containers. It does add that luxe feel. Next, let's talk about the home category. This one surprised me. As we said before, so much of the dust in our houses actually comes from synthetic textiles. So that means when you're cleaning or even just breathing, you could be inhaling microplastics. So here are a few ways to reduce microplastics in the home. Choose natural textiles, synthetic fabrics like polyester, nylon, and acrylic shed microfibers when washed. So opt for cotton, linen, hemp, or wool where possible. Using a microfiber catching laundry bag like guppy friend or a filter for your washing machine can also help. Vacuum with a HEPA filter. As we've said, dust contains microplastics from textiles, packaging, and household goods. So a HEPA filter vacuum traps more of those particles and reduces what you breathe in. You could also use a HEPA air filter for your home. Blue Air is a great brand that uses this technology to clean the air in your home or even your office space. Use natural cleaning tools like cellulose sponges or microfiber alternatives instead of melamine or plastic abrasive options. Place laundry zones away from living areas or use a microfiber catching bag or inline filter to capture fibers before they escape into air or water. Switch to glass, stainless steel or ceramic cookware, avoiding heating plastics wherever possible. And avoid synthetic air fresheners and candles. Some conventional candles and plugins, release microplastics into the air. So go for beeswax or soy candles and essential oil diffusers instead.

Nicole: 29:02

Yes, and opening your windows when you can is another great way to keep your air fresh. Now, we can't completely avoid plastics. They're in our air, food, water, and even dust. But the good news is our bodies are designed with built-in detox systems, mainly the liver, kidneys, gut, lungs, and skin. The more we support these systems, the more resilient we become against inevitable everyday exposures. So here are a few of the best ways to strengthen your body's detox pathways. First is hydration. Staying well hydrated keeps everything moving. Water helps flush out toxins through your kidneys and urine, while also keeping digestion regular. Aim for filtered water throughout the day and consider adding a pinch of high quality mineral salt for electrolyte support. Fiber. Think of fiber as the broom of your digestive tract. It binds to toxins, excess hormones, and waste products in your gut and helps carry them out. Aim for 25 to 35 grams per day from vegetables, berries, beans, lentils, chia seeds, flax, quinoa, and whole grains. Sweating. Your skin is a powerful detox organ, whether it's through exercise, walking outside on a warm day or spending time in a sauna or hot yoga class, sweating helps release certain toxins stored in tissues, including heavy metals and BPA. Even short bouts a few times a week can be beneficial. There was actually a study done on sauna therapy and hot yoga. It's called the blood, urine, and sweat Study from Stephen Genuis. In which he actually tested the sweat from people after they did the sauna or hot yoga, and they did find microplastics and heavy metals in sweat so you can sweat out microplastics, which I think is really encouraging because, when you think about how your body can process plastics, it seems like a difficult task. So the fact that we can sweat them out, I think is, is pretty darn cool. And we do get that saunas are expensive and they may not be realistic for everyone to have one in their home, but there are actually lower cost options like Sauna Blankets. The company that makes the PEMF mat that I have, they have a sauna blanket, so we'll make sure to link that in our resources for this episode too, because there's just so much research on the benefits of sauna therapy. We talked in our brain episode about a 65% reduction in the risk for Alzheimer's disease and dementia from using a sauna four times a week too. So it's not only great for detoxing these harmful microplastics and other toxins, but it's great for the brain, your cardiovascular system and your immune system too.

Alicia: 31:33

And it's kind of relaxing.

Nicole: 31:34

Oh, it's very relaxing. It really is.

Alicia: 31:37

there.

Nicole: 31:37

Yeah, it actually, speaking of that, you mentioned that, Studies show that it does support parasympathetic activity afterwards, and it improves your HRV and your HRV, as we talked about in our data tracking episode, is a marker of your autonomic nervous system, that balance between sympathetic and parasympathetic, or your stress response and your relaxation response. So. It feels relaxing in the moment and it shows in your nervous system as well.

Alicia: 32:06

I love that.

Nicole: 32:07

Liver support. So your liver is your main detox powerhouse, really. So supporting it with cruciferous vegetables like broccoli, cauliflower, kale, brussel sprouts, and cabbage. These contain sulforaphane and other compounds that help your liver process and clear out toxins more effectively. Garlic, onions and beets are also liver friendly foods. And then antioxidants. These are also really important. Oxidative stress from toxins can damage your cells. Antioxidants help neutralize that damage, so load up on colorful plant foods. Berries, green tea, turmeric, dark leafy greens, cacao, and even herbs like rosemary and oregano. These help your body buffer against microplastic and chemical exposure. Also your body's master antioxidant is called glutathione, and you wanna do whatever you can to support your body in producing that antioxidant effectively. One way you can do that is by actually taking glutathione itself in supplement form. Or a more cost effective supplement is actually NAC or N-acetylcysteine, which is actually a precursor to glutathione. And when you pair that with getting enough protein in your diet so you're getting the other two amino acids necessary to produce glutathione, which are glutamine and glycine. Then you basically enhance your body's natural ability to produce glutathione. So that's really important. And of course, we've mentioned before, when it comes to supplements, always make sure that you're checking with your healthcare provider to make sure that what you're doing is appropriate for you. But those are good ways to support your body's natural antioxidant defenses. Movement and lymphatic flow. Gentle movement like walking, yoga, or rebounding on a mini trampoline can stimulate your lymphatic system, which doesn't have a pump of its own. So this movement helps move waste products towards elimination.

Alicia: 33:51

So

Nicole: 33:51

Yeah.

Alicia: 33:51

would a vibration plate also be a good tool to use here too.

Nicole: 33:56

Yes, exactly. It supports that lymphatic movement, dry skin brushing. That's another great way to support that lymphatic flow. And you know, actually on that front too, I'm just thinking about a study that I had seen a long time ago. I can't remember the source of it but there was some research showing that even soaking your feet in hot water increases lymphatic flow by like 400% So just even doing a little hot foot soak can,

Alicia: 34:22

Mm-hmm.

Nicole: 34:23

move your lymphatic system as well. And then sleep. Don't forget, your brain actually detoxes during sleep. At night, your glymphatic system clears away waste and toxins from the brain. So prioritizing seven to nine hours of good quality sleep is a huge part of detox and long-term brain health. And we've talked in other episodes too about the fact that deep sleep, which is really when this detoxification part happens, happens more in the first half of the night, so trying to get to bed at an appropriate time really supports better deep sleep, and that's gonna support better brain detoxification as well. Breath work and clean air. Your lungs are also detox organs, so deep breathing, breath work practices and making sure your indoor air is clean by either opening windows or using an air purifier can help reduce what your breathing in and support oxygenation and elimination of waste gases.

Alicia: 35:18

I love that because it makes it feel empowering instead of overwhelming. It's not just what we cut out, it's what we add in to support our bodies.

Nicole: 35:28

Yes, exactly. Okay. We wanna pop in quick and tell you about a 14 day cleanse Now this is not one of those miserable juice cleanses or crash diets. It's a gentle food-based reset designed to support your liver, reduce toxic load and help your body naturally detox.

Alicia: 35:47

As someone that has done an absolutely miserable cleanse, I can say this one is by far the best and most easy to follow. We're using the Paleo Cleanse Plus program, which we've both done several times and totally trust. You still eat real nourishing food, just no ultra processed junk, sugar, caffeine, alcohol, grains, or dairy. And you take detox supporting supplements that actually work.

Nicole: 36:10

The star of the show is the bone broth based protein shake. It's rich in collagen supporting amino acids, easy on digestion, and gives you 18 grams of clean protein per serving. It fuels your liver's detox pathways and helps maintain muscle while you reset. And it's actually delicious. We both enjoy the strawberry vanilla flavor, but it is available in chocolate as well.

Alicia: 36:31

You also take capsules that support phase two liver detox so your body can safely process and eliminate toxins without feeling awful. The whole program is designed to be effective but gentle with zero extreme measures. As someone that doesn't have a gallbladder, I find this particular cleanse to be super helpful and necessary because there's naturally more stress put on my liver, and I always feel amazing after I do this.

Nicole: 36:55

Yes, you'll likely notice benefits like more stable energy, fewer cravings, better digestion, or even a little weight loss. Just from taking out the inflammatory stuff and supporting your body's natural detoxification process and eating whole healthy foods. As you can see from what we've talked about in this episode, there are a lot of toxins we're naturally exposed to on a daily basis in our environments. So periodically giving your body a little extra detox support is a great way to eliminate some of these toxins from your body

Alicia: 37:26

If you're interested in supporting your body with a gentle cleanse, check the show notes for a link to the exact products we're using. Now back to the episode.

Nicole: 37:34

So here's the bottom line. You don't have to do everything at once, but awareness is the first step. And making just a few small swaps can reduce your exposure in meaningful ways.

Alicia: 37:46

Yes. Pick one area to start with. Maybe it's switching to a water filter or maybe it's investing in a stainless steel pan. Maybe it's swapping your shampoo. Small steps really do add up.

Nicole: 37:58

So here's to lowering your toxic load and supporting your midlife health without perfection. Just progress.

Alicia: 38:04

And we'd love to hear from you. Come find us on TikTok or YouTube and let us know what swaps you're starting with this week. Thanks for hanging out with us on Midlife and Glowing.

Nicole: 38:13

If you love this episode, it would mean the world to us. If you'd follow the show, leave us a review or share it with a friend who's glowing through midlife right alongside you.

Alicia: 38:21

Let's make it our best era yet. We'll see you next time.