Respiratory Health Tips for Fall: Natural Ways to Strengthen Immunity with Dr. Beth

Seasonal shifts often bring a wave of respiratory illnesses—especially when school is back in session and families are gearing up for fall activities. In this On the Move with Dr. Beth episode, Dr. Beth discusses practical, natural ways to support your immune system and protect your respiratory health during peak cold and flu season.

Below is an introduction to the video along with the full transcript so you can revisit her recommendations anytime.

Supporting Your Immune System During Respiratory Season

As Dr. Beth shares, this time of year brings a surge of strep throat, Hand, Foot and Mouth, sinus issues, and viral infections. The good news: there are daily steps you can take to strengthen your body’s natural defenses.

In the video, Dr. Beth highlights several nutrients and practices that can play a powerful role in keeping you well—especially vitamin D, vitamin C, vitamin A, and additional immune-supporting options like colostrum, NAC, melatonin, and nasal washes.

These tools aren’t about doing everything at once; they’re about understanding what helps and choosing what fits your needs.

Watch the Video

Transcript

Here we are for another edition of On The Move with Dr. Beth. It’s kind of a cloudy, cool day out here, but I welcome that—this is my jam. This particular weather, not the hot, humid stuff.

Today, I want to talk about respiratory illnesses. There’s a lot going around right now. Kids have been back in school for a couple of months, fall break is coming up, and lots of things are being passed around. I’ve heard about strep throat, Hand, Foot and Mouth—just all kinds of things.

But there are things you can do to boost your respiratory health.

I cannot express enough the importance of vitamin D levels. For starters, the recommended daily allowance for vitamin D is 400 IUs a day. I personally don’t think that’s enough at all. I try to shoot for 5,000 to 7,000 IUs a day.

That 400 IU recommendation is not based on optimal health. It’s simply the minimum amount you need to prevent a vitamin D deficiency. The best way to know where your levels are is through a blood test, although insurance doesn’t always cover it.

Ideally, I like to see vitamin D levels between 70 and 100, and vitamin D should always be paired with vitamin K. Vitamin D with K helps direct calcium into the bones and teeth where we want it, instead of into the vessels and arteries where we don’t.

Immune Function

Now, talking about immune function—vitamin C. We get vitamin C from fruits and vegetables, though not as much when they’re cooked, because levels decrease a little bit. Humans cannot manufacture their own vitamin C, so we have to take it in.

Vitamin A is also important. I know I’ve talked about that before. It really helps the integrity of the cell membrane so viruses can’t get inside.

Colostrum is another great support for immune function and gut health. I really call it nature’s antibodies. I’ve mentioned NAC—in acetyl cysteine—which is an amino acid that helps build glutathione levels in the body. Glutathione is your master antioxidant.

Melatonin is also helpful.

Nasal washes, which can be very beneficial if you’re dealing with sinus issues. There’s the saltwater neti pot, and there’s also a formula called Xlear—spelled X-L-E-A-R. It’s a type of sugar called xylitol. Just be aware: xylitol is not good for dogs, so if you check that out, keep it away from them.

At any rate, I just wanted to cover the bases as far as different options for you. You don’t have to do all of them, but I want you to know the specifics about each one and what you can do.

What to learn more about respiratory health?

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