There is also good news when it comes to COVID‑19. As seen in figures 7 and 8, the rates of both infection and hospitalisation are currently relatively low. Additionally, it has been estimated that 90% of people in Canada have been infected at least once as of December 12, 2022. ¹⁸ 

According to the COVID‑19 Immunity Task Force in Canada, the rapid surge in infections can be attributed to the prevalence of the Omicron variant, which affected a minimum of 25 million individuals in the country. ¹⁹ It is likely we are now entering the endemic phase of COVID‑19. A pandemic shifts to endemic once the disease becomes more stable and manageable.

Tired of Being Sick and Tired?

Establishing a robust immune system starts by adopting a healthy lifestyle. Actions such as maintaining a healthy weight, abstaining from tobacco and alcohol, engaging in regular exercise, consuming a nutritious diet, getting adequate rest, and effectively managing stress all contribute to preventing infection or recovering faster from infections. ^{22,23,24,25,26}

Plants and nutrients also offer a host of benefits for the immune system.

Andrographis continues to be highly regarded for its effectiveness in preventing and treating infections. Scientific studies have demonstrated that taking andrographis as a preventive measure for two months can reduce the likelihood of developing a cold by approximately 50%. ²⁷ Additionally, research indicates that using andrographis while experiencing a cold leads to improvements in cold symptoms. ^28,29,30 In the case of influenza patients, those who consumed a product containing andrographis extract experienced faster relief from symptoms compared to individuals using amantadine, a medication commonly used for flu symptom relief. Moreover, taking this product also appears to lower the risks of postinfluenza complications, including rhinosinusitis or bronchitis. ³¹

Elderberry extract has garnered support from multiple studies, highlighting its beneficial effects. Among flu patients, supplementation with elderberry led to an average recovery time that was four days shorter compared to those who did not take it. ^32,33Additionally, when individuals started using an elderberry extract lozenge within 24 hours of experiencing symptoms, they experienced improved symptom relief within approximately 48 hours, compare to those who received a placebo.

Echinacea, a plant with a rich history of supporting the immune system, has been extensively studied and has shown promising results (see figure 9). This North American native plant has been the focus of three meta-analyses, revealing a notable reduction in the risk of developing a cold ranging from 10% to 58% when echinacea is taken. ^34,35,36

Moreover, echinacea has demonstrated its ability to shorten the duration of infections. Studies have indicated that individuals taking echinacea experienced 26% fewer days with cold symptoms compared to those who did not. ³⁷ This highlights the potential of echinacea to expedite recovery from colds.

Interestingly, echinacea has also shown effectiveness in children aged 4 to 12 years old. When supplemented for a duration of four months, echinacea resulted in a 30% reduction in the occurrence of cold symptoms, a 52% reduction in respiratory complications, and a significant 62% decrease in antibiotic prescriptions when compared to a regimen of vitamin C at 50 mg three times daily. ³⁸ These findings underscore the potential benefits of echinacea supplementation in promoting better health outcomes for children.

Oral zinc also helps improve symptoms in adult cold sufferers. Oral zinc is effective in reducing the duration of common cold symptoms in adults by an average of three days. ^{40,41,42,43,44}