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What to Do About Premature Ejaculation? 8 Prevention Methods
早泄是困扰许多男性的常见问题，但通过科学有效的预防措施，完全可以降低其发生风险。本文为马来西亚男性提供8个实用易行的预防方法，帮助您从日常生活中守护性健康。
Premature ejaculation is a common issue that troubles many men, but through scientific and effective preventive measures, the risk can be significantly reduced. This article provides 8 practical and easy-to-implement prevention methods for Malaysian men to help protect sexual health through daily life.
Click to buy1. 骨盆底肌肉锻炼（凯格尔运动）
这是预防早泄最有效的方法之一，能直接增强控制射精的肌肉群。
1. Pelvic Floor Muscle Exercises (Kegel Exercises)
This is one of the most effective methods for preventing premature ejaculation, directly strengthening the muscle group that controls ejaculation.
具体方法：
- 找到正确肌肉：想象中断小便时收缩的肌肉
- 每日练习：收缩5秒，放松10秒，重复10-15次
- 坚持至少6周：才能看到明显效果
- 随时随地可做：办公、驾驶时均可练习
Specific method:
- Locate the correct muscles: Imagine the muscles used to stop urination midstream
- Daily practice: Contract for 5 seconds, relax for 10 seconds, repeat 10-15 times
- Persist for at least 6 weeks: to see significant results
- Can be done anytime, anywhere: While working, driving, etc.
2. 掌握”停止-开始”技巧
通过自我训练提高控制能力：
2. Master the “Stop-Start” Technique
Improve control ability through self-training:
训练步骤：
- 在自慰或性交时关注身体感受
- 感到即将射精时停止所有刺激
- 等待30秒左右让兴奋感消退
- 重新开始刺激，重复3-4次
Training steps:
- Pay attention to body sensations during masturbation or intercourse
- Stop all stimulation when feeling close to ejaculation
- Wait about 30 seconds for the excitement to subside
- Resume stimulation, repeat 3-4 times
3. 调整呼吸节奏
深呼吸有助于控制兴奋度：
3. Adjust Breathing Rhythm
Deep breathing helps control arousal:
具体做法：
- 感到兴奋时进行腹式呼吸
- 吸气时让腹部鼓起，呼气时收缩
- 保持缓慢深长的呼吸节奏
- 每日练习5分钟深呼吸
Specific practice:
- Practice abdominal breathing when feeling excited
- Let the abdomen expand when inhaling, contract when exhaling
- Maintain a slow, deep breathing rhythm
- Practice 5 minutes of deep breathing daily
4. 改善生活习惯
健康的生活方式是预防基础：
4. Improve Lifestyle Habits
A healthy lifestyle is the foundation of prevention:
重点措施：
- 保持规律运动：每周150分钟有氧运动
- 均衡饮食：多摄入水果蔬菜和优质蛋白
- 充足睡眠：每晚7-8小时优质睡眠
- 戒烟限酒：避免烟酒对性功能的影响
Key measures:
- Regular exercise: 150 minutes of aerobic exercise weekly
- Balanced diet: Increase intake of fruits, vegetables, and quality protein
- Adequate sleep: 7-8 hours of quality sleep nightly
- Quit smoking and limit alcohol: Avoid their impact on sexual function
5. 减轻心理压力
压力是早泄的重要诱因：
5. Reduce Psychological Stress
Stress is a major trigger for premature ejaculation:
有效方法：
- 学习放松技巧：冥想、音乐疗法
- 培养兴趣爱好：分散注意力
- 与伴侣坦诚沟通：减轻心理负担
- 寻求专业帮助：必要时咨询心理医生
Effective methods:
- Learn relaxation techniques: Meditation, music therapy
- Cultivate hobbies: Divert attention
- Communicate openly with partner: Reduce psychological burden
- Seek professional help: Consult a psychologist when necessary
6. 使用双重保险套
降低龟头敏感度的实用方法：
6. Use Double Condoms
A practical method to reduce glans sensitivity:
使用建议：
- 佩戴两个保险套减少直接刺激
- 选择较厚的保险套型号
- 或使用专用延时保险套
- 注意不要过度影响快感
Usage suggestions:
- Wear two condoms to reduce direct stimulation
- Choose thicker condom types
- Or use special delay condoms
- Be careful not to excessively affect pleasure
7. 改变性交体位
某些体位有助于控制节奏：
7. Change Sexual Positions
Some positions help control rhythm:
推荐体位：
- 女上位：让伴侣控制节奏
- 侧卧位：减少刺激强度
- 避免刺激过强的体位
- 找到适合双方的舒适姿势
Recommended positions:
- Woman on top: Let your partner control the rhythm
- Side-lying position: Reduce stimulation intensity
- Avoid overly stimulating positions
- Find comfortable positions suitable for both partners
8. 定期健康检查
早期发现潜在健康问题：
8. Regular Health Check-ups
Early detection of potential health issues:
重点关注：
- 前列腺健康检查
- 激素水平检测
- 血糖血压监测
- 神经系统功能评估
Key focus areas:
- Prostate health examination
- Hormone level testing
- Blood pressure and sugar monitoring
- Nervous system function assessment
给马来西亚男性的特别建议 | Special Advice for Malaysian Men
考虑到本地气候和文化特点：
- 避免在炎热疲惫时进行性活动
- 适量饮用凉茶帮助身体降火
- 利用早晚凉爽时段进行运动
- 选择健康的本土食材如木瓜、鱼类
Considering local climate and cultural characteristics:
- Avoid sexual activity when hot and tired
- Drink herbal tea in moderation to help cool the body
- Exercise during cool morning and evening hours
- Choose healthy local ingredients like papaya and fish
重要提醒 | Important Reminder
预防早泄需要耐心和坚持。如果问题持续存在，请及时就医。在马来西亚，可通过以下途径获得帮助：
- 政府诊所的普通科医生
- 私人医院的泌尿科专科
- 专业的性健康咨询机构
Preventing premature ejaculation requires patience and persistence. If the problem persists, seek medical attention promptly. In Malaysia, help is available through:
- General practitioners at government clinics
- Urology specialists at private hospitals
- Professional sexual health counseling institutions
结语 | Conclusion
通过坚持以上8个方法，结合健康的生活方式，早泄是完全可以预防的。记住，积极预防胜于治疗，从现在开始行动，守护您的性健康。
By consistently implementing these 8 methods combined with a healthy lifestyle, premature ejaculation is entirely preventable. Remember, active prevention is better than cure. Start taking action now to protect your sexual health.