Inflammation can exacerbate knee pain—as well as increase the risk of chronic conditions like arthritis, says Beth Reardon, RD, director of integrative nutrition at Duke Integrative Medicine Center in Durham, NC. While pain relievers like aspirin and ibuprofen can inhibit the COX enzyme, a key player in inflammation, certain foods and spices can too. Chief among them is quercetin, a flavanol found in apples, onions, and green tea. Tumeric
, cumin, ginger, and capsicum, found in red pepper, are also high in anti-inflammatory properties, says Reardon. To get the effects of these anti-inflammatories, drink at least three cups of green tea a day and add these spices into your cooking rotation. Also eat more fruits, vegetables and fish that are high in omega-threes, like salmon.