Tighten your pelvic floor muscles, hold the contraction for five seconds, and then relax for five seconds. Try it four or five times in a row. Work up to keeping the muscles contracted for 10 seconds at a time, relaxing for 10 seconds between contractions.
Caffeine irritates the bladder and can make incontinence worse.
Coffee has the biggest effect, so stop drinking it or switch to decaffeinated.
Like to drink beer, wine and liquor? Alcohol is a diuretic, which makes you urinate more often. Cutting down may help your incontinence symptoms.
Lifting puts strain on your pelvic floor muscles, so avoid it wherever you can.
When you do need to lift something, like picking up children or shopping bags, tighten your pelvic floor muscles before and during the lift.
On the afternoon of 15 August 2026, that's exactly what we experienced at AIM Healthcare and iElder Senior Living Specialist in Subang Jaya — a gathering of patients, caregivers, doctors, and advocates, all coming together under one roof for one shared...
![[8 August 2026] Seniors Bazaar at Atria Mall organised by iElder, Seniors Aloud and U3A Malaysia](http://ielder.asia/cdn/shop/articles/seniors_bazaar_SA_iElder_4c7f67c2-6814-41c4-b5e5-104a3174cdd8_700x700_crop_center.jpg?v=1786195349)
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