Health News

​5 Effective Ways to Prevent Premature Ejaculation: A Singapore-Friendly Guide​

Posted on by healthshop

Premature ejaculation (PE) can often be prevented with proactive strategies. For Singaporean men, integrating these evidence-based methods into daily life can enhance sexual confidence and relationship satisfaction. Here are five actionable steps to stay ahead of PE.
早泄可通过主动干预有效预防。新加坡男性将这些科学方法融入生活，可提升性自信与伴侣满意度。以下是五个实用建议：

Click to buy

 

​1. Master the “Pause-Squeeze” Technique 掌握“暂停-挤压”技巧

​

This two-step behavioral method helps retrain your body’s response:

  1. ​Pause: Stop stimulation when nearing climax.
  2. ​Squeeze: Gently press the base of the penis for 10 seconds to reduce arousal.
    此行为训练法分两步重建身体反应：
  3. ​暂停​：接近高潮时停止刺激。
  4. ​挤压​：轻按阴茎根部10秒以降低兴奋。

​Science-backed: A 2022 study in Sexual Medicine showed this technique increased ejaculation time by 2-3 minutes after 8 weeks of practice.
​科学依据​：2022年《性医学》研究显示，持续练习8周可延长射精时间2-3分钟。

​Local tip: Use Singapore’s ​HealthHub app​ to track progress discreetly.
​本地建议​：通过HealthHub应用隐私记录训练进展。

​2. Strengthen Pelvic Floor Muscles Daily 每日强化盆底肌​

​Kegel exercises​ are key for long-term control.
​How to do it:

  • Tighten pelvic muscles (as if stopping urine flow).
  • Hold for 5 seconds, relax for 5 seconds.
  • Repeat 15 times, 3 sets daily.
    ​凯格尔运动是长期改善的核心。
    ​步骤​：
  • 收缩盆底肌（如憋尿动作）。
  • 保持5秒，放松5秒。
  • 每日3组，每组15次。

​Singapore resource: Join free workshops at ​ActiveSG gyms​ to learn proper form.
​本地资源​：参加ActiveSG健身房免费课程，掌握正确姿势。

​3. Optimize Your Diet for Sexual Health 针对性健康的饮食优化​

  • ​Zinc-rich foods: Oysters (available at ​Tekka Market), pumpkin seeds, lean beef.
  • ​Magnesium sources: Spinach, dark chocolate (70%+ cocoa).
  • ​Avoid: Excessive alcohol, spicy foods like mala hotpot.
  • ​富锌食物​：竹脚市场的牡蛎、南瓜籽、瘦牛肉。
  • ​镁元素来源​：菠菜、70%以上黑巧克力。
  • ​避免​：过量酒精、麻辣火锅等辛辣食物。

​Why it works: Zinc supports testosterone production, while magnesium calms the nervous system.
​科学原理​：锌促进睾酮分泌，镁舒缓神经系统。

​4. Practice Mindfulness to Reduce Anxiety 正念练习缓解焦虑​

Stress is a major PE trigger. Try:

  • ​Guided meditation: Use apps like ​MindFi​ (popular in Singapore).
  • ​Breathing exercises: Inhale for 4 seconds, hold for 4, exhale for 6.
    压力是早泄主因之一，建议：
  • ​正念冥想​：使用新加坡常用应用MindFi。
  • ​呼吸训练​：吸气4秒、屏息4秒、呼气6秒。

​Local study: HPB reports that 30 minutes of daily mindfulness reduces stress hormones by 25%.
​本地研究​：健康促进局指出每日30分钟正念练习可降低压力激素25%。

​5. Schedule Regular Sexual Health Check-ups 定期进行性健康检查​

Early detection of issues like prostate inflammation or hormonal imbalances can prevent PE. Visit:

  • ​Public clinics: Polyclinics offer subsidized screenings.
  • ​Private options: DTAP Clinic for fast, discreet results.
    定期检查可及早发现前列腺炎或激素失衡等问题。推荐：
  • ​公立机构​：综合诊疗所提供补贴检查。
  • ​私立机构​：DTAP诊所隐私快捷服务。

​What to test: Testosterone levels, thyroid function, and prostate health.
​检测项目​：睾酮水平、甲状腺功能、前列腺健康。

​Conclusion 总结​
Preventing PE requires consistency, but the rewards—improved intimacy and confidence—are well worth it. Singaporean men are encouraged to start with one or two methods and gradually build healthier habits.
预防早泄需长期坚持，但提升亲密感与自信的回报远超投入。建议新加坡男性从1-2个方法入手，逐步培养健康习惯。

healthshop