Almost 46 millions of Americans suffer from arthritis and, with baby boomers aging, the number is expected to rise 67 million by the year 2030. Arthritis remains the nation’s leading cause of disability in those over age 15. Until recently, health experts viewed arthritis mainly as the result of wear and tear on the joints that caused a gradual loss of cartilage, the smooth layer of connective tissue that allows our bones to absorb the shock of joint motion and to move easily and ache free.

But what is it that makes us lose cartilage? Accidents and injuries are one key factor, yet they are the cause of a relatively small proportion of all cases of osteoarthritis. Actually one of the main reasons is inflammation (its relation with osteoarthritis and to pain in general). Inflammation is a self-protective process that occurs when you get hurt. And inflammation has a lot of positive effects like increasing blood circulation to an injured area. However this protective reaction can backfire on us and sometimes inflammation continues long after it is needed ultimately resulting to greater pain and further loss of cartilage in joints.

Injuries aren’t the only causes that can triggers inflammation. Poor diet and lack of exercise also play a part. But one of the keys to easing the pain of the arthritis of the knee is to reduce or stop the unwanted inflammation. While there is no remedy for arthritis at present, the following noninvasive cures can offer relief to most arthritis sufferers.

1. Watch your Diet. To stop unwanted inflammation, eat foods that help reduce them and avoid foods that can trigger it. Red meat and high-fructose corn syrup both are loaded with omega-6 fatty acids, which tend to promote inflammation. Processed sugars and fatty foods also are prime reasons in America’s epidemic of overweight and obesity, which are factors in arthritis. Extra weight places further stress on your spine, hip and knee joints and exacerbates any inflammation there. To reduce inflammation, consume more foods that are high in omega-3 fatty acids like deep-sea fish, flaxseed, brightly colored fruits, dark-green leafy vegetables, and olive oil. Remember that nutritionists now recommend eating these same foods to improve overall health.

2. Take safe supplements. Recent study indicates that the use of ginger, glucosamine and chondroiton sulfate may be helpful for moderate to severe arthritis. In fact, ginger has been used in India for centuries as treatment for knee pain. But talk to your doctor for specific suggestions.

3. Use Your Body. Some arthritis sufferers are afraid that exercise can hurt them. But it is just the opposite. Simple exercises are needed for proper functioning of joint. You can begin with stretches, especially of the affected joint. Now if your arthritis joint can manage it, walking just 20 to 30 minutes a day can prevent further deterioration. Swimming and bicycling often are helpful as well.

4. Breathe Properly. Proper breathing in a slow and controlled rhythm is the fastest joint pain relief. Of course, any mild form of stretching with controlled breathing say for example yoga or tai chi can relieve arthritis pain.

5. Try Massage and Acupuncture. Because mainstream medicine has not provided enough treatment for arthritis, short of drugs and surgery, a lot of arthritis sufferers have turned to natural remedies for arthritis such as massage and acupuncture. Generally, massage therapy has been shown to be beneficial for arthritis of the spine and hip, and acupuncture has yielded promising results for arthritis of the knee in clinical trials.

6. Other Treatments for Knee Arthritis. For those whose knee pain continues even after adopting these lifestyle changes, a spray like Brazilian Heat, may provide relief. People found the spray helped relieve their knee pain by turning off the pain nerves.

Meanwhile, eating a sound anti-inflammatory diet, taking safe supplements for arthritis, and following a sensible exercise program while keeping your body weight in check will help you avoid many of the side effects of arthritis.

Rob Pennington is a freelance writer. He widely writes for health and wellness. He prides himself in finding the best treatment for arthritis of the knee online. He agrees that the best joint pain relief are found at kneepaintreatment.com