Sabina Kapasi, Author at His Therapy

By Sabina Kapasi December 25, 2019 Health

How Can a detox Improve My Life?

Are you beginning your new years resolutions or trying to figure out what resolution would be best for you? Do you want to become happier? Healthier? Full of energy? Why not try a detox!
What is a detox?
A detox is a process that helps rid the body of waste, toxins, and unhealthy substances that have built up in our system over many years. Many times detoxing your body will help you learn what your body likes, dislikes, and create rewarding habits so you can lead a happier, healthier lifestyle. Now you may be wondering what are some of the benefits of detoxing the body.
Benefits
Weight loss and management
More energy
Better immune system
Improved bowel and bladder
Improved thinking
Clearer skin
Signs your body is telling you to detox
Digestive distress
You have allergies all the time
Although eating clean, you don’t feel healthy
Skin problems
You’re always tired
Constantly stressed
You struggle losing weight
You’re sleep patterns are off

One way to make sure you reach your goals is to keep a detailed diary of your food and bathroom habits. If you’re like me, I can hardly remember what I ate last night for dinner, let alone all my bathroom habits. This will help you and your clinician view your habits and make a plan best fit for you. So for your new years resolution, start a detox today and give your body the love it deserves.

By Sabina Kapasi December 25, 2019 Health, Pain

Hip Pelvic and Lower back Pain Tips! (9 Tips)

Avoid activities/position that strain the joints of the pelvis and lower back: crossing legs, climbing stairs, standing with weight on one leg, cross-trainer machine, stair stepper or stair climber on machines, bicycling, sitting in asymmetrical positions.
Use the best sleeping position: lying on your left side with a pillow support under head and neck and between knees.
Use good lifting techniques: Don’t Bend forward through the waist to pick up anything, but rather squat down (even for a paperclip or pacifier!). Get the weight of the object close to yours body before standing. Don’t hold your breath when lifting items; exhale as you lift. Avoid twisting to reach for or pick up items from any height.
For standing activities, such as washing dishes, cooking, ironing, brushing teeth, changing diapers: Keep a small footstool near common work areas. Keep one foot on the stool while performing the activity; interchange with the other foot every 5 – 10 minutes. In the kitchen or bathroom, open a cabinet door and rest your foot on the cabinet shelf.
Getting in and out of the car. In: Place all items in the passenger or back seat BEFORE getting into the driver’s seat. After opening the Driver’s side door, turn to face away from the seat. Sit down scoot back into the seat (still facing sideways). Now bring one leg at a time into the car. For getting out of the car: Bring one leg at a time out of the car. Turn your body to face toward the door. Scoot to the edge of the seat before standing. Retrieve items from the passenger seat or back seats AFTER getting out of the car.
Getting in and out of bed. In: Sit on the edge of the bed and scoot back for thighs to be fully supported on bed. While lifting legs up onto bed, lower upper body onto elbow. Once lying on your side, you may further position yourself in side lying or roll onto back. Out: if lying on back, bend knees and roll onto side without twisting the spine. While lowering legs off edge of bed, push weight of trunk up with the help of your arms (elbows beneath and other hand in front). Once in a seated position, come to standing.
Avoid prolonged positions. If you sit all day at work, take a brief standing or walking break every 15-30 minutes. If you stand all day or during cooking, etc., take a sitting break (preferably with feet propped up) every 15-30 minutes; pump your ankles during this break to improve blood flow and reduce swelling.
Use a cold or ice pack on “flared up” areas for 10 to 20 minutes.
Perform Stabilization exercises 2x in the morning and 2x at night.

By Sabina Kapasi December 25, 2019 Health, His Thearpy

The Daniel Plan 6 Week Class

Still wanting to start on some healthy new years resolutions? Why not try the Daniel Plan!
What is the Daniel Plan?
This is a program, inspired by the Book of Daniel, that helps you adapt to a healthier lifestyle instead of living with short term diets. The Daniel Plan focuses on five main habits and rules to help you stay on track and start living a healthier life.
Personalize your plan
Eat right
Physical and Mental activity
Fill nutrition gaps with supplements
Stay motivated

Does this sound like an interesting and great way to start off the new year?
Then join Sabina Weaver as she teaches a 6 week class at Brushy Creek Baptist Church! This is a great opportunity to start adapting your lifestyle with one of Greenville’s own.

If you have any questions about the Daniel Plan or Sabina’s 6 week class please call Brushy Creek Baptist Church at 864-244-5075.

By Sabina Kapasi December 25, 2019 Bladder Health

Keeping A Record Of Your Bladder Function

HOW TO KEEP YOUR BLADDER DIARY
The main purpose of the bladder diary is to document how your bladder functions. A diary can give your health care provider an excellent picture of your bladder functions, habits and patterns. The diary is first used as an evaluation tool. Later, it is used to measure your progress. Please complete a bladder diary every day for 2 day and bring it with you to your appointment.

In the beginning, continue to go about your diary life as normal.You are making a written record of your normal bladder patterns so please avoid making any changes in your bladder routines. Your diary will be much more accurate if you fill it out as you go through the day. It can be very difficult to remember at the end of the day exactly what happened in the morning. The diary plays an important part in your health care provider’s ability to understand your problem and should not be taken lightly.

Also, if possible , remember to change your pad or clothing whenever you feel yourself leaking or notice that you are damp. A dry pad or pair of underwear will increase your awareness or problems and improve the accuracy of your record.

INSTRUCTIONS
Column 1- Type & Amount of Fluid Intake & Food Intake:
Record the type and amount of fluid you drank(in Ounces).
The type and amount of food you ate.
Note the hour you went to sleep and when you woke up for the day.

Column2- Amount voided(Urinated:
Write the amount of urine voided in ounces in the box at the appropriate time interval for each time you urinate during the day.

Column 3- Amount of Leakage:
SMALL=drop or two of urine
MEDIUM= Wet underwear
LARGE= wet outerwear or floor

By Sabina Kapasi December 25, 2019 Constipation

About Constipation

Constipation is defined as the difficult passage and infrequent (fewer than three) bowel movements per week. It may be the result of several different factors including:
Limited fluid intake
Laxative abuse
imbalanced diet (too much sugar and animal fat)
Medications, particularly pain medicines, antidepressants, iron supplements, and tranquilizers
Neurological diseases such as Parkinson’s, stroke, multiple sclerosis and spinal cord injuries.
Constipation is another possible cause of bladder control problems. When the rectum is full of stool, it may disturb the bladder and cause incontinence or the sensation of urgency and frequency. Because constipation may be caused by medications you are taking for other conditions, changes in bowel habits should always be reported to your physician. If you have a history of constipation or have recently become constipated discuss this with your physician. Most people in western society require more bulk in their diet in the form of high fibers, fiber additives or other bulking agents sold at drug stores. You should discuss your fiber needs with your physician, pharmacist or nutritionist. Typically dietary recommendations for fiber are between 25-35 grams per day when adding fiber to your diet it is important to remember to drink plenty of fluids.

This recipe is commonly suggested to promote regular bowel function by increasing dietary fiber. You may experience a bloated feeling and have gas when adding fiber to your diet but this should pass within a few weeks. It is important to avoid regular use of laxatives and enemas as they decrease the bowel’s function.

A SPECIAL RECIPE FOR BOWEL RECULARITY
Mix together
1 cup applesauce
1 cup oat bran or unprocessed wheat bran
3/4 cup prune juice

Begin with 1-2 Tbs. each evening mixed with or followed by one 6-8 oz cup of water or juice. This should help to soften and regulate your bowel movements within 2 weeks. If no change occurs, slowly increase serving to 3-4 Tbs. You should plan on making this a part of your daily routine for the rest of your lifetime.

This may be stored in your refrigerator or your freezer. One to two tablespoon servings may be frozen in sectioned ice cube trays or in foam plastic egg cartons and thawed as needed.

By Sabina Kapasi December 25, 2019 Pelvic Floor

The Pelvic Floor

What is it?
The pelvic floor consists of several layers of muscles that cover the bottom of the pelvic cavity.
These muscles have 3 distinct roles:
To support the pelvic organs, the bladder, uterus and colon within the pelvis.
To assist in stopping and starting the flow of urine or the passage of gas or stool.
To aid in sexual appreciation

  How do you locate the pelvic floor muscles?
Insert 1 or 2 fingers into the vagina or place a fingertip on or into the rectal outlet.  
Contract and lift the muscles as though you were holding back gas or a bowel movement.  
You should actually feel the pelvic floor move during these muscle contractions.  

  So what makes the pelvic floor muscles weak?
Childbirth
Constipation 
Sustained coughing or sneezing  
Heavy lifting
Obesity 
Hormones associated with menopause

How does posture affect the pelvic floor?
The way you carry your body all day affects the pelvic floor muscles.
  Some tips:
standing:  Keep your knees unlocked, buttocks and abdomen relaxed.
Sitting: Use proper support for the back. An additional cushion under the thighs keeps pressure off the pelvic floor and buttocks.
Lying: Elevate the legs on a pillow or two.  

  How do you prevent stress on the pelvic floor?
  Lifting Correctly
  As you get ready to lift:
Bend your knees.
Gently hold in your stomach muscles. 
pull your vaginal muscles up and in. 
Exhale or breathe out as you lift. (Don’t hold your breath!)
  Moving out of a chair
Take your bottom with you!
Scoot to the edge of the chair.
Tighten the muscles around your vagina.
Suck in your lower belly muscles.
Push off the chair using your leg and arm muscles as you breathe out.

By Sabina Kapasi December 25, 2019 Bedwetting

Bedwetting

Are your kids going to camp or just having fun at home with mom and dad this summer? Are you nervous they may wet their bed at camp or at a sleep over with friends? You’re not alone, between five to seven million kids wet their beds on a regular basis. Don’t let this fear keep your kids from having the best summer ever.
Pelvic Floor Therapy along with education on bedwetting and dietary needs has been proven to help.
Come in today for a personalized consultation and training plan!
His Therapy is now offering a special of 3 one hour long sessions for only $299 through August!

By Sabina Kapasi December 25, 2019 Fibromyalgia

Fibromyalgia

What is Fibromyalgia?
This is a condition that causes widespread muscle pain, tenderness, stiffness, and fatigue.

Tender Points
Tender points are often associated with fibromyalgia and can help diagnose it. These points can be in quite a several different places on the body and can be tender to the touch.

Ways to help:
Get exercise
Get plenty of sleep
Eat a balanced diet
Reduce stress

By Sabina Kapasi December 25, 2019 Bladder Health

Proper Bladder Habits

Drink 8-10 8 oz. glasses of water daily
Vaids 6-8 times in 24 hours
Normal voiding intervals: 2-5 hours apart
No night time voiding if you’re under the age of 65
Each urination stream should last 8-10 seconds
Avoid bladder irritants:
Caffeine
Nicotine
Alcohol
Certain medications

By Sabina Kapasi December 25, 2019 Dry Needling

Dry Needling – What is it?

Dry needling is a treatment that involves a very thin needle being pushed through the skin to stimulate a trigger point. Dry needling releases the tight muscle bands associated with trigger points and leads to decreased pain, improved function, and speeds up the recovery process.

Trigger points are irritable, hard “knots” within a muscle that may cause pain over a large area, leading to difficulty performing everyday tasks. When a person has painful muscles and trigger points, it is sometimes called myofascial pain syndrome.

Myofacial Trigger points are a common type of pain. The word myofascial means muscle tissue and the connective tissue in and around it. These trigger points are usually the result of a muscle injury, resulting from repetitive strain. They are painful when pressed on and can create pain in another area as well, which is called referred pain.

Dry Needling is becoming a popular modality in medical practices, as musculoskeletal complaints are one of the most reported reasons to seek medical attention. Because contractures and trigger points are invisible to X-rays, MRI, CT’s, a Dry Needling Therapist can “feel” with the needle and utilize it as a diagnostic instrument. Contractures deep in the muscles can be felt with the needle via feedback on the quality of the tissues that it is penetrating.

For more information, please call our office to set up a consultation on the phone or set up an initial evaluation in our office. Call His Therapy at 864-534-1780 today!

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Author: Sabina Kapasi