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For orthopedic surgery that can repair and restore function to limbs and joints, Finger Lakes Bone and Joint Center is a talent in preventative and rehabilitative procedures. For sports injury, neck pain, joint pain and a range of other debilitating symptoms, Finger Lakes Bone and Joint Center is your best chance in the Finger Lakes, NY region for top tier joint replacement and orthopedic surgery.

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Newark-Wayne Community Hospital named Orthopedic Joint Center of Excellence by Joint Commission! Congratulations to the surgeons, surgical team, and staff at Newark-Wayne Community Hospital for achieving The Joint Commission’s Gold Seal of Approval® for its total knee and hip replacement program. Newark-Wayne now joins Rochester General, Unity, and United Memorial Medical Center as Rochester Regional Health’s fourth accredited Orthopedic Joint Center of Excellence. The Joint Commission Gold Seal is a symbol of Newark-Wayne’s commitment to providing safe and effective patient care. Thanks to everyone involved for their dedication and hard work in achieving this incredible milestone!

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7 Stretches to Keep You Feeling Great

July 21, 2015 / 0 comments


Stretching is an excellent way to avoid injury and increase your flexibility. You should always stretch before exercising, but it’s also beneficial even if you aren’t preparing to exert yourself. And it always feels great to loosen up stiff muscles.

We already mentioned stretching in a previous post, but today we will go more in depth on the subject. Your stretching routine should ideally include all of your major muscle groups. We’ve chosen seven stretches you can perform to touch on many of them, from your head to your feet, but the list is by no means exhaustive.

Read on if you’re ready to limber up.


1.  Head Tilts and Rotations

This stretch is great for relief from stiff neck muscles. Stand with your back straight or sit upright in a chair, and square your shoulders. Tilt your head sideways toward each shoulder and hold it there for 5-10 seconds. You can hold it with your hand if you like. Next, rotate your head toward each shoulder without moving your back, and hold the stretch for 5-10 seconds. You’ll feel a pull on your neck muscles as they are lengthened. Perform this cycle a total of five times.

2.  Behind-the-Back Arm Raise

If you slouch a lot, this stretch is the perfect remedy. While standing or sitting upright, clasp your hands behind your back and then raise your arms as high as you can. You’ll feel the burn in your triceps and the outer edges of your pectoral muscles. Hold for 30 seconds and repeat twice. Bad posture shortens the muscles in your chest, but regularly doing this stretch will help combat the effect.

3.  Standing Side Stretch

For an all-body stretch that focuses on your abdominal obliques and your arms, begin by standing straight and with your feet together. Raise your arms above your head and clasp your hands with your forefingers extended. Inhale as you reach upward. Then exhale as you bend at the waist to one side. Take five slow breaths as you hold the stretch, and then return to center. Repeat on the opposite side, and then do the whole routine once more.

4.  Seated Back Twist

This is another great full-body stretch, but this one targets your obliques, back muscles, and glutes. Start by sitting on the floor with your legs straight. Bend your right leg at the knee and step your foot over your left leg, placing your right foot next to your left knee. Place your right hand on the floor with your fingers facing out to support yourself. Bend your left elbow so your hand is pointing up and turn to your right, placing your elbow against the outside of your right knee. Inhale, and then exhale as you twist your torso to the right. Also turn your neck and look over your right shoulder. Hold the position for five slow breaths, then switch sides. After the left side, do each side one more time.

5.  Knee-to-Chest Stretch

This stretch will firm your glutes and also help if you have lower back pain. First, lie on your back with your legs straight. Bend one of your legs and bring your knee up to your chest. Use your hands to pull the knee as close to your chest as you can without discomfort. Keep your other leg in a relaxed position, either outstretched or bent and with your foot on the floor, and hold for 30 seconds. Then perform the stretch on your other leg. Repeat once.

6.  Wall-Assisted Leg Stretch

Here’s a great stretch for your hamstring, which runs along the back of your upper leg. Lie on your back near a door frame or the outer corner of a wall. Raise your leg and rest your heel against the wall, keeping your knee slightly bent. Then straighten your leg until you feel a pull in your thigh. If you want to maximize the stretch, you can try gradually scooting closer to the wall, but stop if it is painful. Hold the stretch for 30 seconds, and then switch sides. Do this twice for each leg.

7.  Leg Lunges

Last but not least is a stretch for your calves, which are especially important muscles for runners. If you want to support yourself with your hands during this stretch, you can stand at arm’s length from a wall. Place your right foot in front of your left foot and bend your right knee. Lean forward slowly while keeping your left leg straight, your left heel on the floor, and your back straight. Hold this position for 30 seconds and then switch legs. Repeat once or twice.


This routine should get you feeling nice and supple and ready to face whatever the day presents. However, there’s no need to stop with these seven. Check out the injury prevention page for more stretches and exercises to keep you healthy, accompanied by video guides!

If we’ve left out one of your favorite stretches, leave a comment and tell us about it. And as always, stay tuned to the blog for more helpful information about exercise, nutrition and health.

20 Healthy Recipes to Try This Summer

July 1, 2015 / 0 comments


Summer is already in full swing and people are taking advantage of the warm weather at the beach, the park, street festivals, baseball games and in our own backyards. Just because it’s grilling season doesn’t mean you have to overload on the burgers, brats and beers however. Here’s a collection of recipes for entrees, salads and desserts to try out this summer as healthy alternatives:


1.   Vietnamese Chicken, Avocado + Lemongrass Spring Roll Salad with Hoisin Crackers.

This recipe is essentially a spring roll broken down into salad form; meaning no time spent trying to perfect your rolling skills. This is a very DIY recipe that allows you to recreate some Vietnamese flavor in your own kitchen. The homemade hoisin crackers and peanut butter dressing alone should impress your guests (or just yourself!)

Click here for the full recipe


2.  Japanese Sunshine Salad with Carrot + Ginger Dressing

A salad consisting of a colorful array of fruits and veggies that make it almost too pretty to eat…almost! The carrot/ginger dressing is just as good as any served at an authentic Japanese restaurant – creamy, sweet and tangy. This recipe is great by itself, but you could serve it alongside any protein – it pairs very well with salmon. You could also throw in some avocado and edamame to add a little more green to the salad.

Click here for the full recipe


3.  Tempeh Black Bean Vegan Taco Salad

Tempeh is a tofu alternative that originates in Indonesia. It’s a traditional soy bean product that is high in both protein and fiber. Throw in some black beans, avocado, lettuce, salsa and the rest of your favorite garnishes and you have a vegan spin on you taco favorite. To double down on the vegan experience you can also top your salad with some cashew sour cream. You’re gonna want to plan for some prep time but I assure you, it’s worth the wait!

Click here for the full recipe


4.  Honeycrisp Salad With Crispy Sage And Maple Vinaigrette

Full disclosure: this salad may not be a lot to look at, but seeing is not always believing; the taste will have you sold. The blend of honeycrisp apples, feta cheese and maple syrup takes a couple different breakfast favorites and combines them into one delectable starter. To add a little bit more breakfast to the equation you could top with honeycrisp salad with slices of bacon.

Click here for the full recipe


5.  Roast Beef & Cheese Cucumber “Sandwiches”

Here’s a quick and easy appetizer to serve your guests that is also healthy and kind of adorable. As far as recipes go I don’t think it gets any simpler than “slice cucumbers, cheese, deli meat and combine.” It’s a mini sandwich without the carbs and you could add some flair to it by sticking it with a toothpick or the ever-inspiring “sword pick.”

Click here for the full recipe


6.  Roasted Cauliflower with Bacon and Garlic

Sometimes it’s reassuring to get exactly what you expect; and this side is just that. After you cook the bacon to your personal bacon standards, all you need to do is roast all of the ingredients together at 375F for 20 minutes. As the old saying goes: “everything’s better with bacon.” Peppering in some grated parmesan cheese gives an extra layer of flavor to this dish.

Click here for the full recipe


7.  Pineapple Shrimp Fried Rice

This is a classic shrimp fried rice recipe with a touch of “sweet and sour” for another level of flavor. If you want to impress your dinner guests with a little presentation and showiness, then may I present to you a serving dish in the form of a hollowed-out pineapple. While this finishing touch isn’t necessary to make the meal, it looks pretty darn cool, right? This is a great and simple dish that brings the sweet and spicy together for an excellent taste.

Click here for the full recipe


8.  Garlic Lemon Chicken Kabobs

Here’s a summer recipe where you can put your grill to good use. This is a super simple meal/side that only requires a few hours for the chicken to marinate and your competence at operating a grill. Lemon juice is a great source of flavor but its zest is what makes the chicken pop. The kabobs are great by themselves but taste even better with some tzatsiki sauce.

Click here for the full recipe


9.  Spinach Quesadillas

Growing up a lot of us had a stigma of spinach – maybe based on the canned variety that Popeye ate. Either way, now spinach is an excellent addition to any given recipe. Like the Tempeh Black Bean Vegan Taco Salad, this is another meatless alternative to a classic Mexican meal. What makes this recipe stand out is its ricotta cheese, successfully thickening the quesadilla. Heat the spinach until its wilted to make it extra crispy.

Click here for the full recipe


10.  Baked Chickpea Burgers

No grill, no meat, no problem. Baked chickpea burgers are a quick and easy meal to make for family and friends that is actually healthy. This Middle-Eastern-inspired recipe is best accompanied by tzatsiki sauce and tabbouleh. With a variety of great flavors, this meatless meal can be made in less than 30 minutes. Who says fast food can’t be healthy?

Click here for the full recipe
11.  Grilled Mahimahi with Peach and Pink Grapefruit Relish

This is another great summer recipe you can use as an excuse to light up the old grill. The sweet flavor of the mahimahi is enhanced by the tangy and tart relish. To give the dish a little bit of a kick you can add some chopped jalapeno to the relish and some lime juice to the fish while it’s cooking. This dish pairs well with white rice and steamed peas.

Click here for the full recipe
12.  Filet Mignon with Roquefort and Red Leaf

There is a whole bunch of flavors at work in this recipe: garlic, rosemary, honey, shallots, onions, balsamic vinegar; it’s almost too much (but it’s not.) To save yourself some prep time you can dice your potatoes a day before and make the majority of the salad while the potatoes and steaks are cooking. Keep an eye on that grill though; you don’t want the filets to lose their succulent flavor!

Click here for the full recipe
13.  Grilled Salmon with Sherry Vinegar-Honey Glaze and Spicy Tomato Relish

Salmon is a lean source of protein that gives your brain the omega-3 fats that you might be neglecting. Grilling the salmon is the simplest part of this recipe – most of your time spent preparing this meal will be preparing the sweet and spicy relish that accompanies the salmon. In fact you could make the spicy tomato relish a day ahead of time to prepare.

Click here for the full recipe


14.  Greek-Style Stuffed Peppers

It always makes me feel healthier when the meat that I eat is covered in vegetables. Zucchini, red bell peppers and spinach make for a colorful dish – fun fact: the more variety of color on your plate less you eat! The recipe calls for bulgur wheat, but that can be replaced with cracked wheat or quinoa. Similarly, the ground beef in the recipe can be swapped out for any ground meat, or no meat at all!

Click here for the full recipe


15.  Grilled Eggplant & Tomato Stacks

As you know by now, the grill isn’t just for meats; here’s another vegetarian option for your grill. Topping grilled eggplant with fresh mozzarella, tomato and balsamic vinegar makes for an appetizing take on bruschetta without the extra carbs of bread. The eggplant can be prepped and refrigerated a day before so all you have to do is top the slices with the remaining ingredients. If you’ve cooked with pesto then you already know how the sauce makes every dish that much better. Che bella!

Click here for the full recipe
16.  Frozen Chocolate Bananas

Ok, time to throw in a little bit of a cheat: frozen chocolate bananas! This is a fun dessert with lots of room for creativity: sprinkles, nuts…you name it! This is a recipe you can make for your kids or just for yourself – it only takes about an hour to make. It might not be the healthiest thing on the list, but it’s better than ice cream!

Click here for the full recipe
17.  Awesome Healthy Orange Smoothies

Smoothies are a great supplement to your workout that taste great too. They are a great source of vitamin C and fiber and promote general bone strength. With a wide array of smoothie shops across the country, it should come as no surprise that there are a variety of different recipes and formulas. These recipes will give you a brand new spin on the orange smoothie and might inspire a concoction of your own.

Click here for the full recipe


18.  Pineapple & pink grapefruit with Mint Sugar

The name says it all for this one – a nice contrast of tart, tangy and sweet. The recipe calls for a full pineapple and grapefruit but you could easily adjust that by picking up cored pineapple or pre-cut pineapple/grapefruit pieces from the store. You could try this basic recipe with all sorts of different fruits to see what your favorite combinations are!

Click here for the full recipe


19.  Simple Baked Apples

This is a great option for any time of the day: breakfast, side dish or dessert. With its blend of spices, apples and nuts this recipe is like apple pie with the calories cut in half. To preserve the moisture of this delectable little snack, cover the apples in foil before baking them – you’ll save yourself some time on cleanup too!

Click here for the full recipe
20.  Anabolic Kiwi-Lime Popsicles

Here’s a dessert option that is sweet, refreshing and healthy. Store bough popsicles are all juice concentrate, sugar and high fructose corn syrup – these homemade popsicles are an alternative that your body will thank you for later. This is a great snack that will prep your muscles for a workout or soothe a sore throat.

Click here for the full recipe


Summer is already in full swing and people are taking advantage of the warm weather at the beach, the park, street festivals, baseball games and in our own backyards. Just because it’s grilling season doesn’t mean you have to overload on the burgers, brats and beers however. Here’s a collection of recipes for entrees, salads and desserts to try out this summer as healthy alternatives.

The Best Vitamins and Minerals for Healthy Bones

May 27, 2015 / 0 comments

Our first post, we dove into the best foods for maintaining bone and joint health, here on the blog. Today, we’re still focused on the topic of how you can maintain and improve your bone health, but we’ll take a look at the specific vitamins and minerals that are most beneficial. Some of them you might already know about, but a few others might surprise you!


Vitamin D

It’s arguable that Vitamin D is the single most important nutrient you can put in your body to ensure healthy bones. This is true for a number of reasons. First, without enough Vitamin D in your system, it might be harder for your body to absorb calcium (arguably the second most important nutrient for bone health — more on that later).

It’s important for growing children to get enough Vitamin D as their bones are developing, and it’s important for adults to get Vitamin D to help maintain that strong bone density. Maintaining healthy bone density becomes more and more important as you age, as your bones might become more prone to breaking.

You can get Vitamin D from three different sources — sunlight, food, and supplements. Because of the risks of skin cancer from too much sun exposure, food and supplements might be the healthiest, easiest way to get your daily dose of Vitamin D. Vitamin D is often added to foods and drinks like orange juice, soy milk, cereal, and other dairy products. To get naturally available sources of Vitamin D, eat plenty of fatty fish like salmon and tuna.



Calcium is one of the most important minerals essential for life, yet our bodies cannot produce it. Therefore, we must find calcium through foods and supplements. If we don’t get enough calcium, our bodies take calcium from our bones to make up for the overall loss, which then negatively affects bone density.

In addition to keeping our bones healthy and dense, calcium helps our blood clot, our muscles contract and relax, and our nerves send signals to our brain — pretty important stuff, wouldn’t you say?

The amount of calcium you need per day varies based on your age. Generally speaking, adults 50 years and younger need 1,000 mg daily, while adults 51 years and older need 1,200 mg per day. So, how do you make sure you’re getting all the calcium you need? It’s all in your diet.

Look for low-fat dairy products like skim milk and 0% greek yogurt for a good source of calcium. Leafy green vegetables, like kale and spinach, are also a great way to work calcium into your diet. If you feel like your diet doesn’t allow for enough natural sources of calcium, you can always take a supplement. The recommended amount of daily calcium is the same as Vitamin D — 1,000 mg for adults 50 years and younger, and 1,200 mg for adults 51 years and older.



There is a strong relationship between magnesium and bone density. The majority of magnesium in adult’s body is found in the bones, and contributes to the strength and firmness of bones, and the hardness of teeth.

Magnesium is different from Vitamin D and Calcium in that it contributes to many different chemical reactions throughout the body. It is essential and necessary in over 300 enzyme systems within the body, and helps to convert Vitamin D into its active form. Then, Vitamin D can begin to absorb calcium. So as you can see, these three vitamins and minerals (Vitamin D, Calcium, and Magnesium), all work together in chain-link to promote bone health.

Eating foods rich in magnesium is key to your overall bone health. Leafy green vegetables, legumes, seeds, nuts, and whole grains are all great sources of this mineral. Similar to calcium, you can find many foods that are fortified with magnesium, like breakfast cereals and mineral waters.


Vitamin K2

Vitamin K2 is a lesser known vitamin than any of the others mentioned so far, but it might be just as important in maintaining and improving bone health. While magnesium, calcium, and Vitamin D all work together to regulate bone density, Vitamin K2 plays an essential role in the process as well.

A fat-soluble vitamin, K2 is required to activate osteocalcin, which is an important protein secreted by the body to, simply put, build bones. What’s more, K2 helps remove calcium from places where it shouldn’t be — your arteries, for example. When coupled with other bone-healthy vitamins, minerals, and supplements, K vitamins can help prevent conditions like osteoporosis and heart disease due to its anti-blood clotting qualities.
Do you take supplements to maintain bone health? Do you eat a diet that promotes healthy bone density? Let us know what you do to actively improve your bone health in the comments!

7 Great Exercises for Older Adults

May 27, 2015 / 0 comments

It’s no secret that staying active as you age is an important part of improving and maintaining your overall health and wellness. The amount you exercise is directly related to preventing heart disease and other high-risk health issues.

However, finding new and engaging ways to be fit often feels like a constant challenge. To add some variety to your activity regimen, check out these seven great types of exercise for older adults. You’ll quickly see that staying active can be both fun and enjoyable.


1.  Swimming

Swimming is a great form of exercise for people of every age due to its great cardiovascular benefits. However, swimming is an activity that older adults can particularly enjoy because of it’s low-impact nature. It’s easy on the joints and will help you build up all three major components of your physical health — flexibility, strength, and cardiovascular endurance.

Additionally, the coordination involved with swimming strokes (freestyle, breaststroke, etc.) has been linked to better balance as you age. This can help prevent falls and improve one’s core strength and sense of stability.


2.  Yoga

Actively working to stay flexible as you age is key to your overall health. Yoga helps you improve your flexibility, while also strengthening and lengthening the various muscle groups throughout your entire body.

In addition to the physical benefits of yoga, the mental practice will help keep you sharp. Focusing on the breath and being present in your practice are great skills to develop at any age, but especially in your older years. Trying taking a yoga class at a local studio, or trying out a DVD in the comfort of your own home.

The YouTube video below will guide you through a roughly thirty minute, gentle yoga practice designed for older adults.



3.  Walking

In addition to flexibility and strength, cardiovascular endurance is another important skill to continue to work on as you age. Walking is a great calorie-burning exercise and helps you maintain mobility.

While walking is, overall, very beneficial to your health, you might try walking on surfaces other than concrete (like sand, grass, or gravel) to help lessen the impact on your joints. Walk on your own, with friends, or keep it lively by joining a walking group. You’ll be so busy chatting, you’ll forget you’re even exercising.


4.  Weights

Maintaining bone density and muscle strength becomes harder and harder the older you get. Being consistent about a weight and/or strength-training regimen can help combat this loss and its detriment to your overall health and wellness.

Working in light weights to your everyday activity regimen doesn’t have to be hard. If you’re going for a walk, try carrying light hand weights (2-3 lbs), or using light ankle weights for an extra challenge.

Likewise, if you’re swimming or doing yoga, try getting into the habit of doing some light weight repetitions once you’re done with your cardio session. A few minutes of bicep curls and other familiar repetitions could make a big difference in the long run.


5.  Tai Chi

Like yoga, Tai Chi is a gentle form of exercise with great health benefits, especially at an older age. Tai Chi is commonly referred to as “meditation in motion”. Because of it’s meditative components, its often said that the mental benefits of the practice are just as beneficial as the physical.

If you’re used to a faster paced form of exercise, Tai Chi might test your patience. This could be a good thing. Although it might not feel like it, the slow movements in Tai Chi will test your balance, flexibility, and strength — the three most important elements of overall physical health.

New to Tai Chi? Great! This article will give you a gentle introduction to the meditative movements of the practice, and will help you get started with your own Tai Chi regimen.


6.  Stretching

While exercises like yoga, Tai Chi, and swimming will help improve your flexibility, taking the time to actually stretch is the best way to increase overall flexibility. Maintaining flexibility will help, as you age, with your overall range of motion and mobility in your joints.

There’s a variety of great stretching exercises you can do on your own, with a friend, or even in a class. A few tips in regard to stretching:

  1. Always warm up your muscles before you stretch them. This could mean taking a walk around the block, or simply climbing up and down your flight of stairs at home.
  2. Aim to stretch at least two to three days per week, and hold each stretch you perform for at least 30 seconds.
  3. When deciding which stretches to perform, aim to hit all major muscle groups in the body. The YouTube video below is a great guide to beginning your weekly stretching routine.




7.  Aerobics

Aerobic exercises are another great way to maintain cardiovascular health. Whether you prefer doing simple exercises with a chair or stairs in your home, or attending group fitness classes at your local gym, there’s a fun and safe way for everyone to practice aerobics.

You might be getting enough aerobic activity during your day without even realizing it. Running errands, climbing stairs, and playing with the grandkids are all forms of staying active, that probably don’t feel much like exercise. No matter your preference, aim for at least two to three days of brisk aerobic activity per week. You’ll heart will be healthier and you’ll feel, overall, more energized and alert.

Now that you know all about great new ways to get exercise, why don’t you learn about some new superfoods to boost your health? Check out our post on 5 Foods That Fight Joint Pain to improve your overall diet and fight back against chronic pain and immobility.

Foods for Joint Pain

5 Foods That Fight Joint Pain

May 27, 2015 / 0 comments

Is chronic joint pain bringing you down? Stiff, aching joints can affect all aspects of your life — from your ability to get around comfortably to your general outlook and mood. While physical therapy and exercise are important factors in optimizing and maintaining your joint health, your diet can have a significant impact, as well.

Shop for these five inflammation-fighting foods next time you’re at the grocery store. Incorporate them into your daily diet to help naturally ease and alleviate joint pain.


1.  Ginger









Adding ginger to your meals can act as a natural anti-inflammatory. Ginger helps relieve pain the same way taking an advil or ibuprofen might, only — it’s organic! Slice up some fresh ginger to add to stir fry and pasta dishes, or sprinkle a bit of ground ginger in homemade soups.

An added bonus of this super spice: ginger has long been used to treat nausea and promote healthy digestion. If you’re feeling queasy, try brewing your own ginger tea by pouring boiling water over fresh slices of ginger. Add a spoonful of honey and some fresh lemon for an extra boost.


2.  Olive Oil

Olive Oil











In addition to its natural anti-inflammatory qualities, olive oil qualifies as a superfood because of its cardiovascular health benefits. When consumed in moderation, the Omega-6 fatty acids found in foods like olive oil can help promote heart health by boosting your blood vessels’ natural antioxidant system.

Because it’s high in calories, use olive oil as a replacement for butter and salad dressing. dressings. For the most nutrient-dense selection, make sure you always choose extra virgin olive oil.
3.  Salmon









Eating fish that is low in mercury multiple times per week is a healthy choice for a number of reasons. The naturally occurring oils in fish like salmon contribute to healthy brain and heart function, in addition to their joint health benefits.

It’s the powerful Omega-3 fatty acids found in salmon that help improve your blood flow and thus, decrease inflammation. Add salmon to bed of fresh spinach to make a superfood salad, or eat smoked salmon on whole wheat bread for for a quick on-the-go lunch.


4.  Broccoli









This green vegetable is full of vitamins that help your joints stay mobile and nourished. On top of Vitamins A, B, C, E, and K — broccoli is a great vegetarian source of both calcium and protein.

Also, new research shows that the sulforaphanes released from vegetables like broccoli, brussel sprouts, and cauliflower can help prevent osteoarthritis by blocking molecules that cause inflammation.

Get your weekly dose of broccoli by adding fresh bunches to a green salad, or steaming it as a side at dinner.


5. Citrus Fruits

Citrus Fruits








Start your day with a dose of citrus and immediately benefit from the rejuvenating effects of Vitamin C. Oranges, lemons, grapefruits, and other citrus fruits full of Vitamin C, are packed with natural inflammatory-fighting antioxidants.

People struggling with osteoarthritis can benefit from Vitamin C due its collagen repairing qualities. Collagen is essential in your body’s natural process of repairing micro-damages to tendons, joints, blood vessels, ligaments, and bones.

While eating these fives foods alone are not enough to entirely alleviate your joint pain, consuming a healthy, balanced diet will bring you closer to optimal health and in general, boost your overall wellness.

Aim to consume a diet full of colorful fruits and veggies, lean dairies and proteins, whole grains, and healthy fats, and you’ll be well on your way to feeling and living better.


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