5 Effective Ways To Reduce Your Risk of Arthritis Before It’s Too Late

5 Effective Ways to reduce Your Risk of Arthritis

If you feel pain and inflammation in your joints, you may be one of six million Canadians (that’s one in five) suffering from arthritis. There are over 100 different types of arthritis. Risk factors of developing arthritis include genetics, age, sex, obesity or previous injuries. The good news is that there are proactive steps you can take to reduce this risk before it begins. Read on to discover five effective ways to reduce your risk of arthritis before it’s too late.

Stretch & Exercise to Maintain a Healthy Weight

Regular exercise and maintaining control over your weight are important steps toward reducing your risk of arthritis. This is because the extra weight you may be carrying around can put extra pressure on your hips, knees and joints. Each pound of weight you gain puts an additional four pounds of strain on your knees and six times the pressure on your hip joints. The added pressure on your joints causes the breakdown of cartilage.

Also important to note is that when you gain weight, the production of a protein called cytokine also increases. Cytokines are known for speeding up the breakdown of precious cartilage. These problematic proteins are linked to the inflammation seen in rheumatoid arthritis, causing organ and joint damage.

Daily low-impact exercises, such as swimming, cycling or walking, can help reduce your risk of arthritis. You should aim for at least 30 minutes of activity at least five times per week. This exercise will help strengthen the muscles attached to your joints, which act as support for your hips & knees. Gentle stretching is also a beneficial way to reduce your risk of arthritis. Stretching keeps you limber and increases your range of motion.

Avoid Injuries

Speaking of exercise, you should be careful not to overdo it. When you injure a joint, that joint is immediately at a higher risk of developing arthritis compared to a healthy joint. Take care when exercising or playing sports by protecting yourself with the right safety equipment. Overuse of joints can also create “wear and tear” process that contribute to the most common form of arthritis called osteoarthritis.

Quit Smoking

It’s common knowledge that smoking is bad for your health. But did you realize that smoking can increase your risk of rheumatoid arthritis? This is because smoking causes problems with breathing and your blood circulation, which can limit your ability to exercise and to have blood pumping through your joints properly, and therefore increases your risk of developing arthritis. Exercise helps maintain flexibility in your joints and strengthen the muscles that support your joints.

Tobacco smoke also causes your body to produce higher quantity of highly-damaging cytokines which, as mentioned before, can cause organ and joint damage.

Introduce Fish Into Your Diet

If you don’t eat fish (at least twice weekly), it’s a great way to introduce omega-3 fatty acids into your diet. According to Arthritis Society Canada, one of the many benefits of omega-3s is that they are You can find omega-3s in fatty fish such as anchovies, salmon, bluefin tuna, striped bass, whitefish, mackerel, black cod and herring.

Research shows that omega-3 fatty acids may also lower blood pressure and even slow down the buildup of plaque in your arteries, leading to a lower chance of heart attack or stroke.

Keep Your Blood Sugar In-Check

High blood sugar can lead to diabetes, which causes inflammation and joint pain in  multiple ways. Inflammation from diabetes leads to the deterioration of irreplaceable cartilage. If your diabetes is uncontrolled, it can seriously affect your skeleton & muscles leading to nerve damage, joint pain and arthritis. High blood sugar can also stiffen cartilage and make your joints more sensitive to stress & strain.                     

If you experience joint pain and inflammation, check out this arthritis risk factor assessment tool on the Arthritis Society Canada website to discover what type of arthritis you may be at risk of developing. As always, you should book an appointment with your doctor to discuss any health concerns you may have. Ask your doctor about anti-inflammatory supplements that may help your joint pain & inflammation.

How Does Boswellia Help with Joint Pain?

How Does Boswellia Help with Joint Pain?

In this post we discuss what boswellia is and how it helps with joint pain.

What is Joint Pain and How Does it Arise?

Joints naturally deteriorate with age, use, and normal wear and tear. Though it can be considered a normal part of life, it does not mean that it isn’t uncomfortable.

One in five Canadians experience painful and inflamed joints. This can greatly hinder one’s ability to perform basic tasks such as walking, jumping, sitting, and climbing.

The most common type of joint pain is called osteoarthritis, which refers to the deterioration and associated pain experienced with the overuse of joints. When our joints are overused, it can not only affect the bones involved, but also the many other structures that make up a joint, including:

  • Cartilage
    • Normally: Absorbs any tension that occurs with movement, allowing easy and pain-free joint movement
    • Osteoarthritis Patients: Thins and breaks down
  • Tendons
    • Normally: Attaches muscle to bone
    • Osteoarthritis Patients: Can become inflamed and tender, contributing to joint pain and discomfort. This is also known as tendonitis
  • Ligaments
    • Normally: Attaches bone to bone
    • Osteoarthritis Patients: Shorten and therefore lose flexibility over time, contributing to joint stiffness
  • Synovial Fluid
    • Normally: Lubricates and allows for easy joint movements
    • Osteoarthritis Patients: Levels decrease, which results in less lubrication for our joints to move freely and pain-free

What is Boswellia and How Does it Help Joint Pain?

Since the beginning of time, humans have valued plant products for health and wellness. Boswellia was among the few natural resins used for these reasons, in addition to playing an important cultural role. In Ayurveda, or ‘The Mother of All Healing” medicinal practice in Indian culture, boswellia is recognized as a natural healing product known for its anti-inflammatory properties.

Boswellia comes from the resin or sap of the densely leaved boswellia tree. The species contains a variety of essential oils, carbohydrates, and boswellic acids that have shown to have great benefits for overall health. More specifically, boswellia has been shown to be an effective anti-inflammatory herbal extract that is a wonderful natural way to curb inflammation in the body.

Boswellia Mechanisms of Action

When taken as a supplement for joint health, boswellia blocks the formation of leukotrienes which is a major cause of inflammation in the body. It can also decrease the production of inflammatory cytokines known to destroy tissues, cells, and cartilage such as interleukin-1, -2, and -6, interferon gamma (IFN-y), and tumor necrosis factor alpha (TNF-a). Along with this, boswellia can also act as an analgesic and natural treatment for inflammatory-driven issues such as osteoarthritis.

A 2011 study found that after taking a boswellia supplement for 3 months, patients with osteoarthrits experienced a significant reduction in pain with improvement in physical abilities and quality of life. It was also reported that boswellia acted against the normal cartilage thinning seen in osteoarthritis and increased substances like collagen and glycosaminoglycans that build connective tissues like cartilage.

This provides further validation that boswellia is an excellent natural medicinal alternative to improve the discomfort in joints with arthritis.

How to Take Boswellia Supplements

Boswellia is available as a resin, capsule, or topical (skin cream) form. Discover which option is right for you below:

Cream: Boswellia creams can be applied directly to the skin to target painful areas of the body, such as joints. A 2015 study showed a greater concentration of boswellic acid is present in the local area where the cream was applied compared to the blood.  This shows that the topical boswellia acts locally and within its restricted target area (the joint) and is therefore an effective tool to treat joint pain.

Resin/Extract: Boswellia resin oil and extract are used in soaps, cosmetics, foods, and beverages. When boswellia is used as a resin, it is typically referred to as Indian Frankincense. If used to target joint pain, a person can:

  • Diffuse and inhale Frankincense essential oils
  • Add Frankincense essential oils to bath salts or directly to bath water
  • Dilute (with water) and apply directly to joints
  • Add a few drops to bandages and/or compression stockings

Capsule: Boswellia can be purchased online in capsule form to combat joint pain. Boswellia capsules are a great option to target systemic inflammation – either for joint pain in one area or to address other inflammation-related concerns like memory support and brain health.

How to Choose a Boswellia Supplement

*Disclaimer: This blog post is not offering medical advice. Please consult your healthcare practitioner prior to using boswellia or any other natural health product. *

How much boswellia should you take to reduce joint pain? The dosage can greatly vary depending on the product quality, individual, and product manufacturer. Health Canada’s Natural and Non-Prescription Health Products Directorate (NNHPD) have some recommendations around dosage of boswellia based on the health claim made for a product.

For example, Genuwell delivers 1000 mg/day (3 capsules) of Boswellia serrata extract when taken at the recommended daily dose.

Consider boswellia just like any other health supplement, always speak to a medical professional before adding it to your routine. Always check the label of products for any side effects, contraindications, and drug interactions to be aware of.

If you have decided that boswellia is for you, consult our quick checklist to ensure that you are getting products that are approved, safe, effective, and supported by research:

Is it Approved by Health Canada?

Be sure to check that the product is approved by looking for an 8-digit Natural Product Number (NPN) or Homeopathic Medicine Number (DIN-HM) on the label. You can look up products on Health Canada’s Licensed NHP Database to check their approval status.

What is the Purity?

To make sure you are getting what you pay for, double check that the boswellia product you plan to purchase actually has boswellia extract listed as the main active ingredient.

What is the Price?

The general rule of thumb is that if a product appears to be a very good deal compared to leading brands that provide quality products with high potency, you are likely not getting a premium product.

What is the Product Claim?

For best results, consider purchasing a boswellia supplement specifically affecting the health condition, such as memory, you wish to target.

Not Sure Where to Start?

Learn more about Genuwell Joint HealthPerfect for busy and active individuals struggling with joint stiffness, swelling, and/or pain, Genuwell Joint Health is clinically tested to:

Genuwell Joint Health - Kondor Pharma

  • Provide joint health support
  • Relieve joint pain and swelling
  • Improve joint and knee function
  • Minimize joint pain and swelling associated with osteoarthritis of the knee

All You Need to Know About Joint Health

Joint Health

Paying attention to joint health helps keep you flexible and active. Otherwise, joint inflammation, pain, and stiffness may develop and interfere with your daily activities. Thankfully, there are steps you can take to keep your joints functioning well. You can add more anti-inflammatory foods to your diet, exercise regularly, or take supplements for joints specifically tailored to your needs.

Why Is Joint Health Important?

Joints allow movement between two bones and can be stable or mobile. The shoulder, hip, knee, and spinal joints are mobile joints that allow motions such as rotation, bending, or twisting. A protective fibrous tissue called cartilage helps the joint glide without friction during movement. Age, overuse, inactivity, joint injury, infection, poor nutrition and genetics (genes you inherit from your parents) are factors that can lead to degeneration (worn joints), chronic inflammation, and pain. Inflammatory joint disorders such as osteoarthritis, gout or rheumatoid arthritis may also develop.

Signs of Joint Problems

Signs or symptoms of something is wrong with your joints to include:

  • Joint pain, redness, swelling, or tenderness
  • Joint stiffness or weakness
  • Trouble bearing weight
  • Joint locking or loss of range of motion
  • Grinding or clicking sounds during movement

How to Maintain Joint Health and Function

The following lifestyle habits can help reduce the risk of joint inflammation, worn cartilage, pain, injury, arthritis, and limited mobility.

Good Nutrition

A healthy, balanced diet provides vital nutrients to strengthen your bones and joints and reduce the risks of developing inflammatory joint diseases such as osteoarthritis or gout. In addition, eating healthy helps you maintain the right body weight and limit stress on your weight-bearing joints. The right nutrients include calcium, vitamin D, vitamin C, and Omega-3 fatty acids. Foods rich in antioxidants, such as fresh fruits and vegetables, help reduce inflammation and slow down cartilage damage. Ginger, turmeric (curcumin), and Boswellia serrata plants and their extracts are also rich in antioxidants and anti-inflammatory compounds.


Staying active and doing range-of-motion exercises are important for your joints. Exercise also helps strengthen the muscles and ligaments around the joint. Doctors recommend you continue to exercise even if you experience symptoms of unhealthy joints such as pain or have arthritis. People with arthritis should do low-impact or joint-friendly exercises such as walking or biking. This can help manage pain and improve their quality of life, according to the Centers for Disease Control and Prevention (CDC).

Joint Support Supplements

The Arthritis Foundation encourages you to supplement your diet to get the nutrients that may be missing in your meals. Supplements can be pharmaceutical, natural, or herbal like Genuwell Joint Health by Kondor Pharma. This particular joint supplement is a pill made with the Ayurvedic herb Boswellia serrata (Indian Frankincense). Studies have shown that boswellic acids have anti-inflammation and anti-arthritic abilities that can fight joint inflammation and symptoms of knee osteoarthritis such as swelling, joint pain, and limited flexibility. It may also help improve the overall health of your joints.

Kondor Pharma Herbal Supplement for Joints

At Kondor Pharma, we are committed to helping you maintain healthy joints through natural supplements that are clinically proven to reduce inflammation and increase flexion. If you’re curious about Genuwell™ for Joint Health, please check out the hyperlink provided or contact us at info@kondorpharma.com or call us at +1-800-892-6981 for more information.