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“Live life to the fullest: use your talents and skills to create a difference, laugh every day, love with all your heart and surround yourself with like-minded and spirited people.”- Suzanne Fenske
Dr. Fenske is a native of the New York area, she was accepted to an accelerated medical program at the age of 17 and continued her education at Lehigh University followed by Drexel College of Medicine. Upon graduation, she recognized her passion for women’s health, and completed her residency in obstetrics and gynecology at the Beth Israel Medical Center in New York City. She advanced her training via the highly renowned minimally invasive gynecologic surgery fellowship at The Icahn School of Medicine at Mount Sinai. She felt that her robust academic education did not provide her patients the comprehensive, whole-person care she felt they deserved. It was at this point that she applied and was accepted to the University of Arizona Andrew Weil Center for Integrative Medicine fellowship with a scholarship. With this unique combination of training, she started TārāMD with a focus on treating complex conditions such as hormonal imbalances, perimenopause, menopause, chronic pelvic pain, endometriosis, fibroids, recurrent infections, sexual dysfunction as well as optimizing women’s health and wellbeing during their annual examinations.
1. Start your day with 16 ounces of water. First thing!
We have all heard it… hydrate! If we consume 16 ounces of water when we first wake up, then we are setting up our body, our brain and our metabolism to optimally perform. Adequate hydration is important for our mood, metabolism, mental performance, and physical performance. So before you dehydrate your body with caffeine, rehydrate with water.
2. Make time for yourself in the morning with movement.
Life happens. When we push exercise off, we are more likely to miss it. If we schedule it in our calendars for first thing, then we are more likely to commit to it. By starting our day with exercise, we improve energy, focus, clarity, mood, metabolism and sleep. We know that exercising in the evening, too close to bedtime, can impede sleep. Also, by exercising first thing, we are showing ourselves that we are putting ourselves and our health as top priority.
I am not the first nor will I be the last person to recommend meditation. It has taken me many years to make this a habit. I do not have the time to meditate for an hour each day, but I start my day with 20 minutes of meditation. We know the studies and the benefits, but meditation is one the best forms of stress management. For some, meditation first thing in the morning provides a calming, focusing effect that you carry through your day. For others, meditation before sleep is the perfect bedtime routine to guarantee a good night’s sleep. Whether you are a morning meditator, an evening meditator or a lunchtime meditator, meditation is one of the best things you can do for your mind and body.
4. Take magnesium every night.
Magnesium is involved in over 600 reactions in the body. Magnesium can help with mood, boost exercise performance, regulate blood sugar levels, promote heart health, act as an anti-inflammatory, aid in prevention of headaches, promote bone health, prevent PMS, aid in muscle recovery, and promote better sleep. Magnesium activates the parasympathetic nervous system which is responsible for rest and digest. Choose a magnesium supplement that is right for you. If you suffer from constipation, consider magnesium citrate. If you suffer from headaches, consider magnesium L-threonate (since it crosses the blood-brain barrier). If you just want a good magnesium supplement, then stick to magnesium glycinate since this is the more bioavailable magnesium. Take it an hour or so before bedtime to start your bedtime routine and ease yourself into an easy and restorative slumber.
5. End your day with a reward.
Reward yourself for your day’s accomplishments and challenges regardless of how big or small. Pick a reward that is right for you whether it is a relaxing bath, a good book, or a little bit of good quality dark chocolate. Show yourself appreciation so you are ready for a restful sleep and excited to conquer the next day.
Dr. Suzanne Fenske
Dr. Fenske has been invited to speak at national conferences and contributed to many magazines, news articles and peer-reviewed studies. She consistently strives for growth, offering both her patients and colleagues her expertise and readiness to help solve the most complex challenges facing women’s health today. She lives in Brookville with her wonderful and supportive husband, two amazing daughters and furbaby, Lola. She enjoys her peloton, yoga, meditation, reading, listening to music, spending time with the beautiful people of her life and cooking. Her favorite chef is Ina Garten.
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