How Men Can Manage Premature Ejaculation: Practical Strategies

Premature ejaculation (PE) is a common issue affecting men’s sexual health, but it can be managed effectively with the right approach. For Singaporean men seeking solutions, this article explores evidence-based methods—from behavioral techniques to medical treatments—to regain control and confidence.

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早泄（PE）是影响男性性健康的常见问题，但通过科学方法可以有效控制。本文为新加坡男性提供循证解决方案，从行为训练到医学治疗，帮助重拾掌控力与自信。

1. Behavioral Techniques: Mastering the “Start-Stop” Method

行为训练：掌握“暂停-开始”技巧
The start-stop method involves pausing stimulation when nearing climax, allowing arousal to subside before resuming. Practicing this with a partner or alone can improve ejaculatory control over time. Studies show that 60-70% of men experience improvement after consistent training.
“暂停-开始”法指在接近高潮时暂停刺激，待兴奋感消退后继续。通过与伴侣共同练习或自行训练，可逐步提升控制力。研究显示，60-70%的男性在持续训练后有所改善。

How to practice 练习方法

Pause stimulation for 30 seconds when feeling close to climax.
感觉接近高潮时暂停刺激30秒。
Focus on deep breathing to reduce tension.
通过深呼吸缓解紧张感。
Gradually increase the duration between pauses.
逐步延长两次暂停的间隔时间。

2. Pelvic Floor Exercises: Strengthening Key Muscles

盆底肌训练：增强核心肌群
Weak pelvic floor muscles may contribute to PE. Exercises like Kegels (contracting and relaxing the muscles used to stop urination) can improve endurance. Aim for 3 sets of 10-15 contractions daily, holding each for 5 seconds.
盆底肌薄弱可能导致早泄。凯格尔运动（收缩和放松控制排尿的肌肉）能增强耐力。建议每日3组，每组10-15次收缩，每次保持5秒。

Pro tip 专业建议
Combine Kegels with yoga or Pilates for better posture and muscle coordination—ideal for Singapore’s desk-bound professionals.
结合瑜伽或普拉提练习，改善体态与肌肉协调性，尤其适合久坐的新加坡上班族。

3. Topical Anesthetics: Fast-Acting & Reversible

局部麻醉剂：快速起效且可逆
Over-the-counter numbing sprays or creams (e.g., lidocaine) can reduce penile sensitivity temporarily. Approved by Singapore’s HSA, these products are safe when used as directed. Apply 15 minutes before intercourse and wipe off to avoid transferring to your partner.
含利多卡因的麻醉喷剂或乳膏可暂时降低阴茎敏感度。经新加坡卫生科学局（HSA）认证的产品按说明使用是安全的。建议性行为前15分钟涂抹，使用前擦拭干净以避免影响伴侣。

4. Prescription Medications: SSRIs & Dapoxetine

处方药物：SSRIs与达泊西汀
For persistent PE, doctors may prescribe selective serotonin reuptake inhibitors (SSRIs) like dapoxetine. These regulate brain chemicals to delay ejaculation. Taken 1-3 hours before sex, they are 80% effective in clinical trials. Always consult a urologist to assess suitability.
针对顽固性早泄，医生可能开具SSRIs类药物如达泊西汀。这类药物通过调节大脑神经递质延缓射精，性行为前1-3小时服用，临床试验显示有效率80%。需经泌尿科医生评估后使用。

5. Psychological Support: Addressing Anxiety

心理支持：缓解焦虑
Stress and performance anxiety worsen PE. Singapore’s healthcare providers often recommend:
压力与表现焦虑会加剧早泄。新加坡医疗机构常建议：

Cognitive Behavioral Therapy (CBT): Reframe negative thought patterns about sex.
认知行为疗法（CBT）：纠正对性行为的负面认知。
Couples Counseling: Improve communication with your partner.
伴侣共同咨询：增强双方沟通。
Mindfulness Apps: Try local platforms like MindFi for stress management.
正念应用：使用本地应用（如MindFi）管理压力。

6. Lifestyle Adjustments: Diet & Exercise

生活方式调整：饮食与运动
For Singaporean men 给新加坡男性的建议

Reduce Alcohol: Alcohol impairs sexual performance. Limit to 1-2 drinks.
控制饮酒：酒精影响性表现，建议每日1-2杯。
Eat Zinc-Rich Foods: Oysters, nuts, and lean meats support testosterone production.
补锌饮食：牡蛎、坚果和瘦肉有助于睾酮分泌。
Cardio Exercise: 30 minutes of brisk walking or cycling daily improves blood flow.
有氧运动：每日快走或骑行30分钟促进血液循环。

Conclusion: A Holistic Approach Works Best
总结：综合方案效果更佳
Managing PE requires combining physical, psychological, and medical strategies. Singapore’s advanced healthcare system offers access to specialists, ensuring safe and personalized solutions. Start with behavioral changes, and consult a doctor if symptoms persist.
控制早泄需综合生理、心理与医学手段。新加坡完善的医疗体系可提供专业支持，确保安全与个性化方案。建议从行为调整开始，若症状持续请及时就医。