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How avoid microplasics?
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you don't. you can try to mitigate it by using less plastic yourself, buying local foods, whatever, but it won't make much of an impact.
the less bad news is that plastic, by its own properties, is chemically relatively inert, so they're really not that harmful. they're still bad, mind you, just not all that hyped up to be.
PFAS are extremely inert, yet they wreak all kinds of havoc in the bodies of humans and animals.
https://en.m.wikipedia.org/wiki/Per-_and_polyfluoroalkyl_substances
Scientists thought, as you say, that them being chemically inert means they wont be dangerous to living creatures. Sadly they were proven wrong on that.