News
Effective Management Methods for Male Premature Ejaculation
早泄是男性常见的性健康问题，但通过科学调理可以有效改善。本文介绍实用且易于执行的调理方法，帮助男性重获信心与掌控力。
Premature ejaculation (PE) is a common male sexual health issue that can be effectively managed through scientifically backed methods. This article provides practical and actionable strategies to help men regain confidence and control.
1. 行为锻炼与技巧训练 | Behavioral Exercises and Techniques
暂停-开始法 (Stop-Start Technique)
- 在自慰或性行为中，临近射精时暂停刺激，待兴奋感消退后继续，重复3-5次再射精。
- During masturbation or intercourse, pause stimulation when nearing climax, resume after excitement subsides, and repeat 3-5 times before ejaculation.
挤压法 (Squeeze Technique)
- 射精前轻捏龟头下方5-10秒，降低兴奋度后再继续。
- Gently squeeze the area below the glans for 5-10 seconds before climax to reduce arousal.
盆底肌训练 (Kegel Exercises)
- 每日收缩肛门周围肌肉（如憋尿状）10-15次，每次维持5秒，增强射精控制力。
- Contract pelvic floor muscles (as if holding urine) 10-15 times daily, holding for 5 seconds each time to improve ejaculatory control.
2. 心理调节与沟通 | Psychological Adjustment and Communication
减轻焦虑
- 通过冥想、深呼吸缓解紧张感，避免过度关注”表现”。
- Use meditation or deep breathing to reduce anxiety and avoid overfocusing on performance.
伴侣协作
- 与伴侣坦诚沟通，共同探索减缓节奏的方式，减轻心理压力。
- Communicate openly with your partner to explore slower pacing and reduce psychological pressure.
3. 生活习惯优化 | Lifestyle Adjustments
规律运动
- 每周进行有氧运动（如慢跑、游泳）150分钟，改善血液循环和神经调节。
- Aim for 150 minutes of weekly aerobic exercise (e.g., jogging, swimming) to enhance blood flow and neurological regulation.
饮食调整
- 多摄入含锌食物（牡蛎、坚果）及维生素B群，避免过量酒精和辛辣食物。
- Increase zinc-rich foods (oysters, nuts) and B vitamins; limit alcohol and spicy foods.
充足睡眠
- 保持每晚7-8小时睡眠，维持激素平衡。
- Maintain 7-8 hours of sleep nightly to support hormonal balance.
4. 专业干预支持 | Professional Support
药物治疗
- 在医生指导下使用局部麻醉喷剂/药膏（如利多卡亲）或口服药物（如达泊西汀）。
- Use topical anesthetics (e.g., lidocaine spray) or oral medications (e.g., dapoxetine) under medical supervision.
心理辅导
- 若伴随严重焦虑，可接受认知行为疗法（CBT）缓解心理障碍。
- Consider cognitive behavioral therapy (CBT) for anxiety-related PE.
结语 | Conclusion
早泄的调理需结合行为、心理与生活习惯多维调整。若问题持续，建议咨询泌尿科或男科医生制定个性化方案。
Managing PE requires a multidimensional approach. If symptoms persist, consult a urologist for personalized treatment.
