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.

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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 or contact us at 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 or at +1-800-892-6981 to find out how Genuwell™ can help you.