 When you go apple picking, do you reach for the apples on the highest branches or start with the ones closest to you—the low-hanging fruit?
If you’re like me and grab the easy-to-reach apples first, this approach can also work well for managing bronchiectasis. Starting with small, achievable steps can make a big difference in maintaining your health and well-being. Here are a few of my favorite “low-hanging fruit” habits: ✅ Toothbrush hygiene Keeping my toothbrushes clean is one of the simplest ways I focus on infection prevention. I keep a bottle of Dawn dish soap in my bathroom to clean my toothbrushes regularly, rotating through several of them. I also use a small UV sterilizer for travel and a baby bottle steam sterilizer at home once a week. These quick steps give me peace of mind and help me stay on top of this small but important detail. ✅ “Exercise snacking” Instead of committing to long, structured workouts every day, I break exercise into smaller, manageable chunks throughout the day. Ten squats here, a few bicep curls there—by the end of the day, I’ve done a full-body workout without feeling overwhelmed. ✅ Yoga and reflux prevention I’ve recently returned to yoga classes, which I love. Although I don’t usually experience reflux, I take a teaspoon of alginate after breakfast and before class to ensure all the downward dogs don’t cause irritation or aspiration. It’s an easy precaution that helps me feel confident during my practice. ✅ Midday rest Since I’m often up by 4:30 a.m., I start to feel tired by mid-afternoon. Instead of powering through with caffeine, I shut off my devices and take an hour to read or nap. It’s a simple way to recharge and helps me stay productive and refreshed. Everyone has their own version of “low-hanging fruit.” What feels easy for me might be more challenging for you and vice versa. I’d love to hear about the simple habits or routines that make a difference in your health. What are your “easy-to-pick apples”? Share your tips in the comments!
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 A recent Instagram post by Dr. Inna Husain, highlights three common reasons why people struggle with chronic throat clearing:
⭐️Drying Out Mucus: Overusing antihistamines can dry out the tissue, causing mucus to become thick and sticky, which often leads to persistent throat clearing. ⭐️Reflux: Not all reflux is acidic; some reflux involves just the movement of stomach contents up the esophagus. Even without acid, this movement can cause irritation, so addressing the motion itself is essential. Antacids don’t stop this movement, though they can help with acid-related symptoms. Alginates can be helpful. ⭐️Repetitive Motion of Vocal Cords: Chronic throat clearing involves repeatedly slamming the vocal cords together, leading to muscle memory and a nerve hypersensitivity. This creates a cycle where the throat clearing itself triggers more of the same urge. Breaking this cycle often requires behavioral retraining with the help of a speech-language pathologist. If you are interested in this information, think about following Dr. Husain on Instagram or Facebook. I’ve already learned so much from her and have enjoyed experimenting with different alginates. What about you? Have you tried an alginate? This information is for educational purposes only. Never change your current care without first discussing it with your physician. |
AuthorLinda Cooper Esposito, MPH is a health educator with bronchiectasis. She developed the BE CLEAR Method to Living with Bronchiectasis and writes with compassion and humor about this chronic lung disease. Archives
January 2026
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