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.

Maintaining Healthy, Pain-Free Joints with Genuwell Joint Health

Maintaining Healthy, Pain-Free Joints - Genuwell Joint Health - Kondor Pharma

In this post we discuss how to maintain healthy, pain-free joints.

Do you have pain in your fingers, wrists, knees, elbows, or lower back? These are common concerns for many adults, and it all has to do with joint health.

Read on to learn tips on how to keep your joints healthy, along with a primer on joint anatomy plus the most common joint diseases you may want to learn more about.

What Do Healthy Joints Look Like?

From the moment we wake up in the morning to when we are engaging in physical activities during the day, we are constantly using our joints.

We usually don’t think about overusing our joints until a problem (like pain, loss of flexion, swelling, and more) arises due to arthritis, torn ligaments (such as ACL or MCL), and/or other overuse injuries.

Before we dive into joint issues, let’s look at some joint anatomy.

A joint is where two or more bones in the body meet and allow for movement. Some key structures included in a joint are below:

Photo credit: https://i.pinimg.com/originals/00/ca/da/00cada004beec74f88380f1efdf6e5bb.jpg

  • Cartilage is found at the end surfaces of the bones and provides a natural cushioning to prevent friction and the bones from rubbing against each other.
  • Synovial fluid is a natural lubricant for the joint to reduce friction. This is encased in the synovial membrane which is further encased in the joint capsule.
  • Joint capsule provides additional stability and support for the joint and allows for reduced friction as well.
  • Ligaments connect bone to bone and is made of connective tissue.
  • Tendons (not pictured) connect muscle to bone and is made of connective tissue.

All About Arthritis

You have likely heard of or experienced arthritis. There are over 100 different types of arthritis, the most common being osteoarthritis and rheumatoid arthritis.

Osteoarthritis affects over 350 million people in the world today and is known as the ‘wear and tear’ type of arthritis. It commonly presents during middle age and progresses with time. Osteoarthritis involves the cartilage thinning and wearing away due to the natural aging process, wear and tear, and inflammation. This is typically the beginning of the symptoms that we commonly see with osteoarthritis including stiffness, pain, weakness, and swelling.

Rheumatoid arthritis, on the other hand, is an autoimmune disease that can affect the entire body (not just limited to the joints) and can affect anyone at any age. In this disease, the body’s immune system starts to attack its own healthy tissues. Specifically, the joint space around the membrane, also known as the synovial membrane, is attacked and destroyed.

What are Some Similarities Between Osteoarthritis and Rheumatoid Arthritis?

Osteoarthritis and rheumatoid arthritis have some common features including:

  • Pain
  • Swelling
  • Stiffness
  • Clicking and grinding of the bones when you move
  • Worsening in cold, damp, and moist environments

How are Osteoarthritis and Rheumatoid Arthritis Different?

Osteoarthritis and rheumatoid arthritis also have some differing features including:

  • Symmetry – Osteoarthritis is not symmetric in nature (one particular joint can be affected and that can be limited to one side of the body). Rheumatoid arthritis usually occurs symmetrically. If one elbow is affected, the other likely is too. That is seen throughout the condition.
  • Progression – Because osteoarthritis is a deteriorating disease, it can come on and progress slowly. Rheumatoid arthritis can come on suddenly and go into remission in waves.

To illustrate, the diagram above shows three joints. The first joint (left) is a healthy joint, with the synovial fluid (dark blue) and cartilage (light blue) intact. The second joint pictured (middle) represents a joint with osteoarthritis. You can see the cartilage has been worn down and thinned to the point that the bones are now rubbing together. There is no longer any protection between the bones, and this can cause great pain and discomfort.  Finally, the third joint shown in the photo (right) represents a joint with rheumatoid arthritis. Swelling and inflammation can be seen in this joint, as the immune system has attacked the healthy synovial membrane tissues.

Ways to Maintain Healthy, Pain-Free Joints

The good news is that there are things you can do each day to build healthy, pain-free joints and prevent joint issues from happening in the first place.

Here are three tips to help keep your joints feeling and functioning at their best.

  1. Be active and stay active – You’ve heard it before, but it is so important to be active and engage in physical activity whenever possible. Staying mobile ultimately reduces stiffness and pain around joints. Whether it’s on your own, or with the help of physical therapists and trainers, it is important to be active whenever you can. Not sure how which activities to do? Try swimming! It allows you to practice mobility and flexibility without applying much pressure on the joints.
  2. Check your diet – Are you eating processed foods that make inflammation in the body worse? Instead, try consuming more anti-inflammatory foods like those high in omega-3 fatty acids such as chia seeds, flax seeds, and avocados. Also, double check that you are getting all the vitamins and minerals needed for healthy joints and bones. As you may know, calcium and vitamin D are great for bone and joint health.
  3. Try herbal medicine – Herbs are a powerful solution to managing many diseases. Boswellia is one of those ingredients known for its anti-inflammatory effects. Boswellia use dates back thousands of years, being used in India, North Africa, and many parts of the Middle East.

More recently, medical research has begun to reveal its full potential and extensive anti-inflammatory properties as well. This herb has particular impact on the 5-LOX enzyme involved in inflammatory pathways that produces pro-inflammatory leukotrienes.

Genuwell Joint HealthGenuwell Joint Health - Kondor Pharma

Boswellia is available in supplement form. Our joint health formulation, Genuwell, is a natural health product that helps with joint health and aims to reduce symptoms associated with osteoarthritis. The overall benefits include reduction of pain and swelling, and improvement of joint function.

In a clinical study by Kimmatkar, N. et al, patients given boswellia for 8 weeks reported a decrease in knee pain and joint swelling along with an increase in knee flexibility and walking distance.

Genuwell contains a highly effective form of boswellia (proprietary name K-Vie™) shown to reduce inflammation in multiple inflammatory conditions like traumatic brain injuries and osteoarthritis. Learn more about Genuwell.

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

How to Choose a Joint Health Supplement

How to choose a joint supplement - Kondor Pharma

Along with diet and lifestyle, joint supplements can be a great way to boost your joint health and prevent discomfort.

Common reasons for taking joint supplements are to:

  • Support overall joint health
  • Ease joint stiffness
  • Prevent pain and swelling in joints such as the knee
  • Improve joint mobility

Read on to learn how these natural health products work in the body, plus what to look for when choosing a joint health supplement.

But First, How Do Our Joints Work?

Before we get into the supplements, it’s important to have a basic understanding of how our joints work.

The human body contains anywhere between 250 and 350 joints depending on life stage. Basically, a joint is where two or more bones meet to allow us to move and bear weight.

There are a variety of different joint types such as ball and socket (movement in all directions, such as hip and shoulder), hinge (one direction movement, like the knee and elbow), and others.

There are three major joint types in the body:

  1. Fibrous (limited movement)
  2. Cartilaginous (minimal movement)
  3. Synovial (freely moving)

We will focus on how age and deterioration can affect synovial joints, the most common joint in the body. First, let’s understand how the joint functions normally.

In synovial joints, each bone is covered with a thin layer of cartilage, allowing for smooth and cushioned movements. There is a small space between the two meeting bones known as the joint cavity that contains synovial fluid, which is lubrication for joint movement. Ligaments and tendons attach the bones and muscles.

How Joints Deteriorate with Age

A lifetime of movement and normal wear and tear can take a toll on your body, including your joints. The pain and stiffness that occurs in joints with age is known as arthritis, with the most common type being osteoarthritis.

Commonly affecting the knee, hips, feet, and hands, osteoarthritis involves the gradual breakdown and thinning of cartilage as well as the decreasing levels of joint-lubricating synovial fluid.

How to choose a joint supplement - Kondor Pharma

Also, ligaments typically shorten and lose some flexibility over time, resulting in further joint stiffness.

Without synovial fluid and cartilage, the connecting bones will have a limited barrier and can start having direct contact. This usually causes pain, inflammation, discomfort and eventually a lack of flexibility. Think about how hard it is sometimes to bend down to grab something from the floor or simply bend your knee to do your laces.

Choosing a Joint Supplement

The good news is, joint supplementation can be added to your daily regimen to support joint health and pain, and/or to prevent pain from developing in the first place.

Alongside the typical pain relieving drugs like Acetaminophen and Ibuprofen, there are dozens of natural supplements that aid in joint health. Many products aim to reduce inflammation, decrease pain, and build cartilage.

Let’s look at a few ingredients known for joint health support:

1. Glucosamine & Chondroitin (Builds Cartilage)

Glucosamine and chondroitin are natural components found widely in connective tissues in the body such as cartilage. When cartilage deteriorates over time, supplementing with synthetic glucosamine and/or chondroitin can help rebuild cartilage in joints.

2. Boswellia (Targets Inflammation)

This naturally occurring extract from the boswellia serrata tree improves levels of inflammation in the body. As a result, it can help reduce pain in individuals with arthritis. (Learn more about boswellia’s anti-inflammatory effects and traditional use  in our recent blog post.)

3. Turmeric (Analgesic/Targets Inflammation)

Deep yellow turmeric is a well-known ingredient that helps mitigate pain and can also help joints. In one study, participants taking turmeric supplements noted a significant pain improvement when consuming turmeric supplements.

4. Omega-3 Fatty Acids (Targets Inflammation)

Fish oil contains anti-inflammatory compounds known as docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA), two types of omega-3 fatty acids. The benefits of omega-3s are wide-ranging, but they are typically used as a daily supplement to improve heart and brain health and reduce bodily inflammation.  Omega-3s can help joint pain by reducing the inflammation that occurs when bones rub against each other.

What to Look for When Purchasing a Joint Health Supplement

Which joint supplement should you choose? It can be overwhelming, so here are a few questions to ask before deciding on a product:

  1. Is it Health Canada approved?

The first thing to know is that dietary supplements (known as natural health products in Canada) are regulated by the Canadian federal government. Only those that have been reviewed for safety, efficacy, and quality are issued a product licence to be sold. This applies to conventional retailers as well as online sellers such as manufacturers or through e-commerce platforms or websites like Amazon in Canada.

However, that doesn’t prevent poor-quality products from being sold online or in stores, especially in the U.S. where there is no pre-market approval. 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.

  1. Does it Have the Ingredients I Want?

First, know what your supplement is going to target. Are you looking to aid in cartilage rebuilding? Are you only targeting pain and inflammation? Look at the supplement ingredients and check if the product contains the ingredients with efficacy for those indications.

Don’t hesitate to ask a store clerk, online customer service, or medical professional for assistance when picking the right product for you.

  1. What is the Dosage?

Ask your doctor or other healthcare practitioner what dosage of ingredient to use and for what health indications.

There can be different percentages of active ingredients in natural supplementation, so check that you are purchasing and consuming the correct dose.

If we revisit the 4 recommended ingredients commonly used to treat joint issues, the following doses are typically recommended:

  • Glucosamine: 1500mg/day
  • Chondroitin: 400-800mg 2-3x/day
  • Boswellia: 100-222mg 3x/day
  • Fish Oil: 300-1000mg/day
  • Turmeric: 500mg 2-4x/day

(These are standard recommended dosages found in a variety of studies; however, these may not apply to everyone. Please discuss with a medical professional before adding a supplement to your daily routine).

  1. Is it An Appropriate Price?

Natural health products can range in price depending on purity, the number of tablets in a bottle, milligrams of active extract per pill, and so on.

If a product appears to be a very good deal compared to leading brands that pride themselves on quality and potency, you are likely not getting a premium product!

Where to Buy Joint Supplements

You can find joint supplements online or through retailers.Genuwell - Joint Health - Kondor Pharma

Shop Kondor Pharma’s Joint Health product GenuwellTM to provide joint support through the natural ingredient of Boswellia. It is:

  1. Health Canada approved – GenuwellTM (NPN: 80101121) has been approved to help relieve joint pain and swelling associated with osteoarthritis of the knees
  2. Contains ingredients for joint pain and inflammation – contains standardized boswellia extract
  3. Supported by research Read the science behind boswellia for joint health

Easy Ways to Minimize Joint Problems in Cold Weather This Fall

With the colder seasons fast approaching, joint pain, stiffness, and discomfort will unfortunately be on the rise. Joint problems and cold weather seem to go hand in hand.

To help you keep your joints healthy and functioning properly through the cooler months, we’ve put together a list of easy ways to minimize joint problems in cold weather this fall.

But first, let’s dive into the reasons why colder weather can worsen your joint issues.

What is Joint Pain, Exactly?

Joint troubles can be an everyday discomfort or even pain experienced by one in six Canadians, especially as we age. We often think about our knee joints, but since we have joints all over our bodies, pain can be experienced in a variety of places. Knee, shoulder, and hip are pretty common complaints.

There is not one type or cause of joint pain. It can involve discomfort, pain, or inflammation in any part of a joint (bone, tendon, ligaments, cartilage, or muscle)and can make walking, climbing up and down stairs, for instance, very challenging.

Not surprisingly, joint pain can greatly affect a person’s quality of life and ability to perform basic, day-to-day tasks.

The two most common types of joint pain/arthritis are known as:

  • Osteoarthritis, which affects the cartilage between bones after wear and tear or overuse
  • Rheumatoid arthritis, which involves the immune system attacking joint tissues

Why do I have joint pain?

Joint pain is not a guaranteed misfortune that comes with aging, though more than 50% of people over 65 years of age will experience achy joints.

The severity and location of joint issues can be dependent on previous and current physical activity, injuries, genetics, and overuse.

While joint pain is more likely to happen in older adults, you can also have arthritic pain at a younger age if you sustained an injury (e.g., car accident) that causes chronic pain, if you were/are an athlete, or because of your genes.

Why do my joint problems worsen in cold weather?

Cold weather brings relief for many who find summer temperatures uncomfortable, but the opposite is true when it comes to your joints.

It has been a longstanding belief that joint sufferers experience greater pain during the cold and snowy weather. Research and testimonials have confirmed this is true! It turns out that cold environment does not cause joint pain or arthritis, but can increase the painful symptoms.

For those who love the nitty gritty details, here is the science behind why you may feel achier when colder weather approaches. The pressure within the Earth’s atmosphere will change depending on the weather. This is known as atmospheric or barometric pressure. As pressure drops with colder weather, our joints may start to swell, which creates discomfort.

It’s science, sure, but that doesn’t mean this is something anyone wants to put up with for every chilly season that comes along.

Joint pain and the cold

Stay warm

How can we combat the extra discomfort and pain cold weather brings to our joints?

First, bundle, bundle, bundle! When you are out in the cold, it is smart to wear loose, layered clothing to trap your body’s heat and keep your joints warm.

Pay attention to what joints are causing you the most discomfort and focus on keeping those joints out of the cold. For example, if you experience arthritis in the hands, be sure to wear thick gloves or mittens to reduce any aches and stiffness. You might not feel the cold right away, but your joints will react to any changes in your environment.

Continuing the same theme, feel free to use warmth to your, and your joints’, benefit! Heat therapy is a common trick to keep your joints loose and mobile. These treatments can include heating pads placed inside mittens or and warm showers/baths following cold exposure.

Eat a healthy diet

Did you know that delicious as they may be, sugary foods can cause achy joints to ache even more? As mentioned on our other blog posts, inflammatory diets can lead to a cascade of negative health effects.

Foods that contribute to high cholesterol such as saturated fats, excess sugar, and processed foods are also linked to obesity, which will take its own toll on your already struggling joints.

With that in mind, your joints will thank you if you try to eat an anti-inflammatory diet rich in fresh fruits, vegetables, and whole foods (stay away from processed foods!) to result in less overall inflammation in the body.

Avoid stress

Stress management is key, though it’s not always easy. The fact is, being stressed can trigger constant tension and inflammation in the body which can worsen joint issues.

At times, arthritic symptoms can cause its own vicious stress cycle of fatigue, pain, and low-quality sleep. This chronic stress can lead to lower desire and motivation to exercise and eat a healthy diet, which will further contribute to joint pain.

Bottom line: Listen to your body if you are working it too hard.

Tip: If you notice that stress is a part of your life, consider a relaxing type of exercise to help bring your body to ease such as yoga or meditation.

Stay active

It’s true: lack of physical activity can cause joints to become stiff and sore.

The Arthritis Foundation recommends that is you are struggling with joint pain you should engage in 150 minutes of moderate-intensity aerobic exercise per week. That divides out to about 20 minutes a day…that seems doable, right?

Low-impact aerobic exercise can improve joint strength and flexibility, boost energy, and help to ease pain of your joints and surrounding areas.

Amanda Nelson, MD, discussed this topic in an interview and simply stated, “First things first: you just have to start”. Meaning, if you are not used to partaking in any athletic activities, perhaps you can work your way up to a 20-minute session. Still, there is no shame in doing a shorter one! It’s all about just beginning and getting into a routine.

Get out there and make those joints happy any way you can. And don’t forget to warm up and stretch those muscles and joints before you go out in the cold weather!

So what kind of exercise should you be doing?

It is a great idea to target the three facets of fitness: strength, endurance, and flexibility.

  • Low-impact aerobics (such as walking, biking, and swimming)
  • Muscle strengthening (such as weight training and resistance bands)
  • Balance and flexibility (such as yoga and tai chi)

Consider a joint health supplement

Genuwell - Joint Health - Kondor PharmaFor added support to keep your joints healthy as we head into the cooler fall months, Kondor Pharma created a natural health product called Genuwell for this exact purpose.

This gluten-free, vegetarian supplement is geared toward addressing inflammation, the primary cause of most joint issues and pain.

As always, be sure to talk to your doctor before trying any new natural health product.

Six Tasty Foods That Reduce Inflammation

Foods That Reduce Inflammation

Chronic inflammation can have detrimental effects on your body, and this is especially true as you age. To live a long, healthy, and active life, it is important to manage inflammation issues and take the right steps to reduce them as much as possible. Thankfully, there are a variety of ways to tackle those problems including good nutrition, regular exercise, and natural health supplements. In conjunction with Kondor Pharma’s Genuwell Joint Health, you can implement an anti-inflammatory diet plan that contains foods that reduce inflammation. It would improve your overall health and wellbeing.

Why Good Diet Habits Are Important for Your Joints

Your joints are some of the most vulnerable parts of your body. As you age, joints, bones, cartilage, connective tissues are victims of the wear and tear process of repeated use. You then get more prone to injury and irreversible damage. Orthopedic experts recommend patients with joint problems adopt a healthy diet and exercise to support the longevity of healthy joints. For older adults,  it is important to take action early and eat quality foods that help promote bone density, reinforce connective tissue and reduce inflammation to prevent injury and long-term damage. On top of inflammation, obesity or excess weight puts more stress and pressure on your joints and soft tissues.

Obesity might be due to hormonal or metabolism dysfunction or caused by dietary habits that are rich in carbs, sugary drinks, and processed foods. People who follow an unhealthy diet tend to produce higher levels of acid, which leads to inflammation. After several years of carrying extra weight, the additional pressure on a person’s hips, knees, and ankles is detrimental to keeping healthy joints. There is no miracle cure against arthritic joints but maintaining healthy eating habits helps fight inflammation and improve joint pain and other symptoms.

Does Aging Matter?

You may feel like you are too young to worry about the health of your joints, but it is never too early to start. You will have to rely on your joints for the rest of your life to stay active and keep doing what you love. The sooner you start taking care of them, the longer you will keep them mobile and in good condition. If you don’t take your joints seriously now, then you will likely encounter pain, discomfort, and limited mobility in the years to come. It could overall have a negative impact on your quality of life and wellbeing.

Foods That Reduce Inflammation and Help Your Joints

For a healthy mind and body, you should consider following healthy dietary habits and complement this with natural supplements. Genuwell™  provides the natural healing power of the Boswellia Serrata plant to decrease pain and support joint health. You can also take advantage of a quality anti-inflammatory diet. There are many diverse, rich and flavorful anti-inflammatory foods that would suit your tastes.

Leafy Greens

Doctors and medical professionals always recommend leafy green vegetables to their patients. Spinach, kale, cabbage, and other leafy vegetables are full of antioxidants and vitamins that can help your body manage inflammation. You can include these vegetables in salads and soups or can use them as ingredients in more complex dishes.

Antioxidant-Rich Berries and Fruits

Berries, oranges, and other citrus fruits are some of the easiest foods to include in an anti-inflammatory diet. You can eat them alone, add them to salads, or make smoothies with them. These tasty treats are sweet enough on their own, there is no need to add sugar. Extra sugar is not only bad for your waistline, but it can also promote inflammation. Many fruits also contain vitamins that will help you ward off common ailments.


Walnuts, almonds, cashews, and other tree nuts contain vital fats that allow your body to heal and produce useful hormones. Many nuts and seeds contain Omega-3s that are beneficial to reduce inflammation in the connective tissues. When consuming nuts, make sure that you don’t add too much salt. Salt is bad for your heart and can exacerbate inflammation.

Fatty Fish

Tuna, sardines, salmon, mackerel, and other fatty fish contain healthy fats including Omega-3s and protein to counteract inflammation as well as improve brain function and lower the risk of heart disease and diabetes.


Tomatoes are one of the most versatile ingredients in the kitchen. You can eat them alone, put them in a Caprese salad, turn them into a sauce, eat them with eggs, and so much more. They are packed with vitamin C, antioxidants, and other important micronutrients that improve your immune system while curbing inflammation. Consuming the skin is actually good to get the greatest benefits.

Olive Oil

Olive oil contains the fats that your body needs to work properly and repair itself. Higher-quality and extra-virgin olive oils are less processed and contain fewer additives, so they are more beneficial for managing inflammation. You can use olive oil when cooking or making salad dressings.

Foods to Avoid

Red meat, white bread, French fries, added sugars, and processed carbs or foods drastically increase inflammation within the body. Processed carbs don’t really exist in nature, so your body doesn’t know how to react to them. Furthermore, they cause your blood sugar to spike, potentially exacerbating the risk of diabetes and weight gain. Not all carbs are bad with moderation like whole-grain bread and pasta.
Although you may be getting older, it’s never too late to start taking care of your joint health. By eating the right anti-inflammatory foods, your joints and connective tissues will be much stronger and will work much more efficiently. It only takes a few small steps and the right health supplements to completely change your life for the better.

If you want to have or receive more health information, please feel free to subscribe to our newsletters here or contact us at info@kondorpharma.com or at +1-800-892-6981.

What Are the Key Benefits of Anti-inflammatory Foods?

Anti-inflammatory Foods

You have noticed a lot of stiffness in your knees when you wake up, stand up or start walking. Your doctor suggested that switching to an anti-inflammatory diet might help with your knee and joint problems. The question you may have is, “why do I need an anti-inflammatory diet if I do not feel that I have inflammation?”. Inflammation is not necessarily obvious at first, but it can cause joints to swell, be inflamed and become painful. Inflammation is how the body deals with invaders or something foreign in your body. Those intruders (i.e., could be pollen, a new medication or reaction to an injury) triggers your body’s immune system. This starts a cascade of events that release inflammatory molecules that lead to redness, stiffness, pain and limit the range of motion and ability to stand, climb stairs or walk. Your doctor may recommend implementing meals that contain anti-inflammatory foods to improve or prevent symptoms.

What is Inflammation?

Inflammation is an immune system response to an unusual event like an injury or infection. The body manufactures white blood cells to fight off what is perceived as foreign elements such as bacteria or germs and protect the concerned area. The inflammation process could become chronic where the system stays on for a long period of time and start damaging tissues and organs. For instance, if you suffer from arthritis, the inflammation can make your joints stiff and painful, with these symptoms getting worse over time. This could significantly impair your daily activities and overall quality of life. Many specialists and doctors think that the answer is on your plate, not in your pharmacy cabinet.

How Can Diet Help?

Many of the foods listed in the Standard American Diet can cause inflammation, such as refined carbohydrates, fried foods, excess sugar, red and processed meats, and unhealthy sources of fat. Eaten on a daily basis, these inflammatory foods could become health risks such as type 2 diabetes, heart disease and worsen any chronic inflammatory conditions. However, some foods like tomatoes, green vegetables, fruits or fish could have the opposite anti-inflammatory effects and help reduce inflammation and symptoms of chronic conditions like arthritis.

List of anti-inflammatory foods

  • Berries: strawberries, blueberries, raspberries, and blackberries.
  • Tomatoes
  • Fatty Fish: tuna, salmon, mackerel, and sardines.
  • Nuts: walnuts, almonds and cashews.
  • Avocado
  • Peppers
  • Oranges, grapefruit, and limes.
  • Grapes
  • Olive oil.
  • Turmeric, ginger, curry, and cinnamon.
  • Garlic

Frequently Asked Questions About Inflammation

Is swelling always associated with pain?

Most of the time, yes. The two go hand-in-hand in most cases. The swelling of the tissues and joints causes pain.

Would joint inflammation induce both swelling and pain?

When a joint becomes inflamed due to arthritis or any other related condition, the blood vessels dilate around the joint to increase blood flow. The leukocytes, or white blood cells, rush to the area to fight off infection. The same thing happens if you scrape your knee and see a clear liquid surrounding the wound.
This immune system response causes inflammation in this area. The joint often feels warm to the touch or painful and may increase the pain from an injury as well.

Can arthritis or other chronic inflammatory diseases cause both pain and swelling?

Yes. Arthritis can cause both pain and swelling of the joints. Chronic inflammation can damage the joint and surrounding tissues.

What is included in an anti-inflammatory diet?

What to Avoid?

Refined carbohydrates: A diet high in carbohydrates such as potatoes, rice, pasta and bread contribute to inflammation and should be avoided.

Vegetable Oils: Vegetable oils high in Omega-6 fatty acids have been linked to an increase in inflammation, according to a study published in the Journal of Obesity. Finding a balance of Omega-6 and Omega-3 fatty acids is key in reducing chronic inflammation.

Trans fat: Trans fat is a type of fat typically found in fast food products. These fake fats, called partially hydrogenated oils, give the food the desirable taste and texture we have come to love. These processed oils have been linked to health problems like heart disease and diabetes.

The Solution to Joint Pain

The best advice to help you cope with arthritic joints is to: (1) Eat and stick with an anti-inflammatory diet based on foods that reduce inflammation, 2) Get adequate exercise to keep the joints flexible, and (3) Take supplements like Genuwell Joint Health.
Genuwell Joint Health from Kondor Pharma offers natural benefits for joints as supplements to a healthy diet with anti-inflammatory foods. The formulation for Genuwell Joint Health is based on Boswellia serrata (Indian Frankincense), an ingredient in Ayurvedic medicine that reduces inflammation, increases joint flexibility, and makes walking easier for people suffering from arthritis and other chronic joint diseases.
This product has been approved by the Canadian regulatory body to reduce pain and swelling of the knee joints associated with osteoarthritis. The Genuwell formula is vegetarian and gluten-free, so people with celiac disease can use it. If you or someone you know suffers from painful joint inflammation, arthritis or other conditions, please share this information with them. If you want to learn more about our products, please visit the Kondor Pharma website at https://kondorpharma.com/product/genuwell/ or contact us at info@kondorpharma.com or at +1-800-892-6981.

What to Do with a Swollen Knee?

Swollen Knee

If you have a swollen knee, you very often ask yourself, should I see a doctor, or can I take care of this myself? Swelling is a  sign of inflammation that is not always painful but usually causes the area to be larger, puffier, hot and/or red. Knee swelling often refers to water on the knee, and doctors call it knee effusion due to fluid buildup. Edema is the swelling of tissues around the joint. Swelling can be short-term (it is gone after one day or 2) due to an injury or overuse or chronic caused by an underlying medical condition. Associated signs and symptoms of swelling are stiffness and pain. This could result in an inability to bend or straighten your leg and to bear any weight on it. You are more likely to experience pain if the swelling is due to knee overuse or arthritic joints. Osteoarthritis of the knee is a common and chronic inflammatory disease that stems mainly from worn cartilage. Apart from medication, you can manage inflammation (swollen knee) and pain through diet, lifestyle changes and by taking joint health supplements.

What Causes Swollen Knee?

Swelling of the knee can result from overuse, trauma, or injuries such as strains, sprains, torn ligament, cartilage (meniscus) tear, or broken bones. Other causes include an underlying condition such as:

  • Chronic inflammation
  • Infection such as an abscess or cyst
  • Osteoarthritis
  • Rheumatoid arthritis (juvenile due to genes or acquired due to aging)
  • Bursitis
  • Gout or pseudogout
  • Tumour
  • Osgood-Schlatter disease
  • Excess fluid in the knee (effusion)

Aging, playing competitive sports, and obesity are factors that increase the risk of a swollen knee.

Common Symptoms

Symptoms usually depend on the root cause of swelling but can include:

  • Stiffness
  • Swelling around the knee cap
  • Knee warm or tender to touch
  • Pus or discharge
  • Muscle weakness or spasms
  • Difficulty fully bending or straightening the affected knee
  • Trouble standing on the affected foot or bearing weight

How to Reduce Knee Joint Swelling

The main problems with swelling or arthritic joints are it limits flexibility and function. But there are ways to manage chronic symptoms, enhance knee joint health, and prevent further pain and complications.

  • Self-care: R.I.C.E. therapy (rest, ice, compression, and elevation)
  • Medication: You may require medical treatment depending on the underlying cause. Doctors generally prescribe non-steroidal anti-inflammatory drugs (NSAIDs) to manage pain and inflammation. Your doctor may need to remove the excess fluid from your knee if necessary.
  • Joint health supplements: You can reduce joint swelling and promote long-term joint health through consuming anti-inflammatory foods or supplements such as calcium, omega-3 fatty acids, glucosamine, chondroitin, and vitamin D3.
  • Herbal remedies: Some people turn to herbal remedies such as green tea, turmeric and ginger mainly for their anti-inflammatory effects. Scientific evidence shows that herbs, such as Boswellia serrata, may improve swollen knee and movement while reducing stiffness and pain linked to knee osteoarthritis. Genuwell™ Joint Health is a known supplement formulated with Boswellia serrata (Indian Frankincense). The Indian herb has proven anti-inflammatory, anti-arthritic, and analgesic abilities to give people with arthritis and joint issues a natural and effective pain and swelling relief solution.
  • Exercise: Consider low-impact exercises to strengthen the muscles, tendons, and cartilage around the knee.
  • Maintain a healthy weight: Eating well may help with weight management to avoid excessive stress on the knee joint.

It’s important to take a swollen knee seriously as it may be due to a serious injury or underlying condition. Furthermore, untreated swelling may damage the joint tissue, cartilage, or knee bone.
It is recommended to discuss with your doctor or health care practitioner the best care approach for your swollen knee and joint issues. Your health needs could be a combination of lifestyle and diet changes along with herbal joint supplements.

Stay Active with Genuwell Joint Health by Kondor Pharma

Genuwell Joint Health contains anti-inflammatory agents clinically proven to relieve symptoms of arthritic joints such as swelling, pain, stiffness, and limited range of knee motion. Please feel free to reach out to  Kondor Pharma at info@kondorpharma.com or at +1-800-892-6981 to find out how Genuwell™ can help you.

The Relief Action of Ayurvedic Boswellia to Manage Joint Swelling

Joint Swelling

Plants have been part of the Ayurvedic medicine system for centuries. These plants include Boswellia, a species of native Indian plants, that has shown relief of joint swelling due to their anti-inflammatory properties. Numerous natural relief supplements leverage the medicinal properties of plants. Genuwell Joint Health developed by Kondor Pharma is unique as the product is specially formulated from a Boswellia serrata extract that is enriched for specific plant constituents to optimize joint swelling and pain relief effects. . Several studies show that Boswellia extracts can reduce joint inflammation and swelling, and improves range of motion and walking abilities. Getting rid of detrimental inflammation with plants is a great and natural way to help with arthritis of the knee and other joint diseases.

Causes of Joint Swelling

A joint is an area where two or more bones meet and consist of muscles, tendons, cartilage, and ligaments. Joints are prone to inflammation and include the shoulder, elbow, wrist, hip, knee, ankle, and spinal joints.
Swelling around the joint can happen at any age due to joint or soft tissue injury, excess weight on the joint, or arthritis—a common and chronic inflammatory condition. Common types of arthritis include osteoarthritis, rheumatoid arthritis, and gout, and are typically seen in adults 40 years and older.
Age-related wear and tear and the loss of fluid meant to keep the joints lubricated are common reasons for joint problems such as lasting inflammation, swelling, pain, and stiffness. Another factor is the buildup of fluid in the soft tissue meant to protect the joints. Regardless of the cause, swollen joints often lead to trouble moving, bending, and interfere with daily functions.

How Are Swollen Joints Treated?

Depending on the cause, applying heat or ice to the affected area can help ease the symptoms. Medical treatments include nonsteroidal anti-inflammatory drugs (NSAIDs) and corticosteroids, which are commonly prescribed to treat inflammation symptoms caused by injury or osteoarthritis.
But many people prefer to take an Ayurvedic approach to tackle pain and other symptoms associated with joint swelling. They recognize the potential health risks of using NSAIDs and other drugs on a long-term basis such as peptic ulcer disease, kidney disease, and heart disease. In comparison, organic plant-based supplements such as Genuwell Joint Health are effective and much safer than drugs.

Ayurvedic Management of Joint Swelling

Herbal remedies have a wide range of therapeutic effects and can be used to manage swelling and pain of the knee and other joints. Ayurvedic Boswellia plant contains active molecules that can reduce, suppress or prevent inflammation from settling in.
Researchers ran a clinical trial to test the effects of Boswellia serrata extract (BSE) on patients with osteoarthritis. They found that BSE has anti-inflammatory properties that can provide knee pain and joint swelling relief. People who took BSE also experienced increased knee flexion and walking distance.  Boswellia serrata is also known for its anti-arthritic and analgesic abilities.
Therefore, researchers recommend the herb as a possible therapy for knee osteoarthritis and other types of arthritis.

Herbal Joint Health Supplement at Kondor Pharma

Genuwell Joint Health offers Ayurvedic management of joint pain and swelling in a bottle. The supplement is safe and clinically tested on osteoarthritis patients with positive results. Health Canada also approved health claims around joint health, pain, and swelling associated with osteoarthritis of the knee. Please feel free to reach out to  Kondor Pharma at info@kondorpharma.com or at +1-800-892-6981 to find out how Genuwell can help you.