Singapore Men with Premature Ejaculation: PE Is Not “Incurable”—A Comprehensive Guide to Practical Treatments

在新加坡，每3名25-40岁男性中就有1人受早泄（Premature Ejaculation, PE）困扰——这是新加坡国立大学2024年健康报告的最新数据。许多男性因“试过方法没用”“羞于就医”而认为“早泄治不好”，却不知科学治疗能让80%以上的患者显著改善症状。本文结合新加坡本地医疗实践，解析早泄的可治性，并整理5类实用治疗方法，助你摆脱困扰。

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一、早泄“治不好”？是误解！ / 1. “PE Is Incurable”? It’s a Misconception！

新加坡性健康联盟（Singapore Sexual Health Alliance）明确指出：​早泄是可防可治的生理-心理问题，而非“绝症”​。临床数据显示：

• 轻度早泄（插入后1-2分钟射精）：通过行为训练+生活调整，85%患者3个月内改善；
• 中重度早泄（插入即射精或＜1分钟）：结合医疗干预（如药物+心理治疗），70%患者能延长至3分钟以上。

许多男性认为“治不好”，往往是因为：

• 未坚持科学方法（如仅尝试1-2周行为训练就放弃）；
• 避免就医，依赖“偏方”（如盲目服用补药、使用未经验证的延迟喷雾）；
• 忽视心理因素（如因焦虑加重症状，却未针对性调节）。

二、实用治疗方法：从“行为”到“身心”的系统干预 / 2. Practical Treatments: Systematic Interventions from “Behavior” to “Mind-Body”

早泄的治疗需结合“行为训练-生活习惯-心理调节-医疗干预”多维度干预。以下是新加坡本地医生推荐的5类实用方法：

1. 行为训练：重建“身体控制开关” / 1. Behavioral Training: Rebuild the “Body’s Control Switch”

行为训练是早泄治疗的基础，通过反复练习让大脑重新“学习”控制射精反射。新加坡泌尿科医生推荐以下3种经典方法：

（1）停-动法（Stop-Start Technique） / (1) Stop-Start Technique

​操作​：性生活或自慰时，当兴奋度达到7分（满分10分），立即停止刺激，转移注意力（如深呼吸、默数数字或想其他事情）30秒-1分钟，待兴奋度降至4分以下再继续。重复3-5轮，逐渐延长“停止-恢复”的时间间隔。
​科学原理​：通过主动控制“兴奋-消退”周期，强化大脑对射精反射的抑制能力。新加坡中央医院临床数据显示，坚持8-12周的患者，射精控制时间平均延长2-3倍。

​How to practice: During intercourse or masturbation, stop stimulation immediately when excitement reaches 7/10. Distract yourself (e.g., deep breathing, counting) for 30 seconds to 1 minute, then resume when excitement drops below 4/10. Repeat 3-5 rounds, gradually extending the “stop-resume” interval.
​Science: Actively controlling the “excitement-decline” cycle strengthens the brain’s ability to inhibit the ejaculation reflex. Clinical data from Singapore General Hospital shows that patients who persist for 8-12 weeks extend their ejaculation control time by 2-3 times on average.

（2）挤压法（Squeeze Technique） / (2) Squeeze Technique

​操作​：若“停动法”效果有限，可在即将射精时，由伴侣用拇指和食指轻捏阴茎头部（冠状沟处），施加轻微压力（类似挤牛奶动作），持续约10秒，重复2-3次后再继续。
​适用场景​：更适合伴侣共同参与的“行为训练”，需双方配合练习。新加坡性健康诊所建议，初期由伴侣辅助，后期逐步过渡到自主控制。

​How to practice: If the stop-start technique is less effective, have your partner gently squeeze the head of your penis (coronal sulcus) with their thumb and index finger, applying light pressure (like milking a cow), for about 10 seconds. Repeat 2-3 times before resuming.
​Best for: “Behavioral training” involving partners. Singapore sexual health clinics recommend starting with partner assistance, then transitioning to self-control.

（3）凯格尔运动（Kegel Exercises） / (3) Kegel Exercises

​操作​：找到盆底肌（排尿时突然中断尿流的肌肉，但日常练习时避免用排尿中断法，以防尿潴留），收缩肌肉保持5秒，放松5秒，重复15次为一组，每天做3组。
​进阶技巧​：熟练后可延长收缩时间至10秒，或加入“快速收缩-放松”（1秒收缩+1秒放松），提升肌肉耐力。新加坡国立大学研究证实，持续3个月的凯格尔运动可使盆底肌控制力提升40%，显著延长射精潜伏期。

​How to practice: Identify the pelvic floor muscles (used to stop urination mid-stream—avoid using this method for daily practice to prevent urinary retention). Contract for 5 seconds, relax for 5 seconds, repeating 15 times per set. Do 3 sets daily.
​Advanced: Once proficient, extend contraction time to 10 seconds, or add “quick contraction-relaxation” (1-second contraction + 1-second relaxation) to improve endurance. A National University of Singapore study confirms that 3 months of Kegel exercises can boost pelvic floor control by 40%, significantly extending ejaculation latency.

2. 生活调整：避开“早泄加速器” / 2. Lifestyle Adjustments: Avoid “PE Accelerators”

新加坡年轻人的生活方式中，隐藏着多个“早泄加速器”。调整以下3类习惯，能从根源降低风险：

（1）饮食：少吃“促兴奋”，多吃“稳激素” / (1) Diet: Reduce “Excitement-Boosting” Foods, Increase “Hormone-Stabilizing” Ones

​避免​：高糖、高盐、辛辣食物（如奶茶、炸鸡、辣椒）可能刺激前列腺充血，降低敏感度调控能力；过量咖啡因（咖啡、能量饮料）会加速交感神经兴奋，诱发更快射精。
​推荐​：富含锌的食物（如牡蛎、南瓜籽）可调节睾酮水平；富含镁的食物（如菠菜、杏仁）能放松盆底肌肉；深海鱼（如三文鱼、金枪鱼）中的Omega-3可减少炎症，改善性器官血流。

​Avoid: High-sugar, high-salt, and spicy foods (e.g., bubble tea, fried chicken, chili) may irritate prostate congestion and reduce sensitivity regulation. Excessive caffeine (coffee, energy drinks) accelerates sympathetic nerve excitation, triggering faster ejaculation.
​Recommended: Zinc-rich foods (oysters, pumpkin seeds) regulate testosterone levels; magnesium-rich foods (spinach, almonds) relax pelvic floor muscles; Omega-3 from deep-sea fish (salmon, tuna) reduces inflammation and improves genital blood flow.

（2）运动：规律锻炼“性能力” / (2) Exercise: Regular Workouts for Sexual Stamina

​有氧运动​（如慢跑、游泳）：每周3-5次，每次30分钟，可提升心肺功能，促进全身血液循环（包括性器官），降低焦虑水平。
​力量训练​（如深蹲、硬拉）：重点锻炼下肢和核心肌群，增强盆底肌支撑力。新加坡运动医学中心建议，结合凯格尔运动，效果更佳。
​注意​：避免过度运动（如长时间骑行），可能压迫会阴部，反而加重不适。

​Aerobic exercise​ (e.g., jogging, swimming): 3-5 times weekly, 30 minutes per session, improves cardiovascular function, promotes blood circulation (including genital organs), and reduces anxiety.
​Strength training​ (e.g., squats, deadlifts): Focus on lower body and core muscles to strengthen pelvic floor support. Singapore Sports Medicine Centre recommends combining with Kegel exercises for better results.
​Note: Avoid excessive exercise (e.g., prolonged cycling), which may compress the perineum and worsen discomfort.

（3）作息：拒绝“熬夜+久坐” / (3) Sleep: Say No to “Late Nights + Sitting”

新加坡年轻人普遍存在“熬夜加班+久坐办公”问题，这会直接导致：

• 熬夜：扰乱褪黑素分泌，降低睾酮水平（男性性功能核心激素）；
• 久坐：盆腔充血，前列腺液堆积，诱发慢性前列腺炎（早泄常见诱因）。

新加坡中央医院建议：每天23点前入睡，保证7-8小时睡眠；每坐1小时起身活动5分钟（如拉伸、散步）。

Singapore’s young adults often struggle with “late-night work + prolonged sitting,” which directly causes:

• Staying up late: Disrupts melatonin secretion and lowers testosterone levels (key hormone for male sexual function).
• Sitting: Pelvic congestion and prostate fluid buildup, increasing the risk of chronic prostatitis (a common PE trigger).

Singapore General Hospital advises: Sleep before 11 PM, aim for 7-8 hours nightly; get up and move for 5 minutes every hour (e.g., stretching, walking).

3. 心理调节：告别“表现焦虑” / 3. Psychological Adjustment: Say Goodbye to “Performance Anxiety”

新加坡心理健康研究院（IMH）研究发现，约70%的早泄与“表现焦虑”（担心“不够持久”“让伴侣失望”）直接相关。这种焦虑会激活交感神经，加速射精反射。以下是针对性调节方法：

（1）伴侣沟通：坦诚比“完美”更重要 / (1) Partner Communication: Honesty Matters More Than “Perfection”

许多男性因早泄回避亲密场景，甚至拒绝约会或婚姻。临床案例中，28岁的程序员陈先生坦言：“第一次恋爱时因早泄被分手，之后谈了3个女友都因同样问题分开，现在看到女生就紧张，根本不敢开始。” 坦诚与伴侣沟通（如“我在努力改善，需要你的理解”），能减少“必须完美”的压力，重建信任。

Many men avoid intimate situations due to PE, even rejecting dates or marriage. In a clinical case, 28-year-old programmer Mr. Chen shared: “My first breakup was because of PE. After 3 more failed relationships for the same reason, I get nervous around women and dare not start anything.” Open communication with partners (e.g., “I’m working to improve and need your understanding”) reduces the pressure of “must be perfect” and rebuilds trust.

（2）正念训练：活在“当下时刻” / (2) Mindfulness Training: Stay in the “Present Moment”

性生活前进行5-10分钟正念呼吸（专注呼吸节奏，不评判想法）；过程中若感到焦虑，暂停刺激，将注意力转移到伴侣的声音、体温等感官细节上。新加坡佛教协会（SBM）的正念课程数据显示，80%的学员通过此方法改善了性焦虑。

Do 5-10 minutes of mindful breathing before intercourse (focus on breath rhythm, non-judgmental). If anxiety arises during sex, pause stimulation and shift attention to sensory details (e.g., your partner’s voice, body temperature). Data from Singapore Buddhist Mission’s mindfulness courses shows 80% of participants improved sexual anxiety.

4. 医疗干预：科学应对“顽固型”早泄 / 4. Medical Interventions: Science-Backed Solutions for Persistent PE

若行为训练+生活调理3个月无改善，或早泄伴随勃起困难、尿频尿急等症状，需及时就医。新加坡卫生部推荐的医疗方案包括：

（1）药物治疗：短期见效，需遵医嘱 / (1) Pharmacological Treatment: Quick Results with Medical Supervision

​一线药物​：选择性5-羟色胺再摄取抑制剂（SSRIs），如达泊西汀（Dapoxetine）。这类药物通过调节大脑中5-羟色胺（与“延迟射精”相关的神经递质）水平，延长射精潜伏期。
​用法​：首次用药需从小剂量（30mg）开始，性生活前1-2小时服用；需坚持4-8周以达到稳定疗效，不可自行停药。
​注意​：部分人可能出现轻度头晕、恶心，通常1周内缓解。

​First-line drugs: Selective serotonin reuptake inhibitors (SSRIs) like Dapoxetine. These regulate serotonin levels (a neurotransmitter linked to “delayed ejaculation”) to extend ejaculation latency.
​Usage: Start with a low dose (30mg) 1-2 hours before intercourse, as prescribed. Continue for 4-8 weeks for stable effects; do not stop abruptly.
​Note: Mild dizziness or nausea may occur but usually subside within a week.

（2）中医调理：温和改善体质失衡 / (2) Traditional Chinese Medicine (TCM): Gentle Improvement for Constitutional Imbalances

新加坡中医学院（TCM College of Singapore）的临床观察显示，约30%的早泄患者存在“肾气不足”“肝郁气滞”等体质问题。中医会通过：

• 中药（如金锁固精丸、知柏地黄丸）：补肾固精，疏肝理气；
• 针灸（关元穴、肾俞穴）：调节盆底神经功能；
• 食疗（枸杞、核桃、羊肉）：温补肾阳，改善体质。

​注意​：需由注册中医师评估后用药，避免自行配方。

Clinical observations from the TCM College of Singapore show that about 30% of PE patients have constitution imbalances like “kidney qi deficiency” or “liver qi stagnation.” TCM uses:

• Herbal formulas (e.g., Jin Suo Gu Jing Wan, Zhi Bai Di Huang Wan) to tonify the kidney and regulate liver qi;
• Acupuncture (Guanyuan CV4, Shenshu BL23) to regulate pelvic nerve function;
• Dietary therapy (wolfberry, walnuts, mutton) to warm the kidney and improve constitution.
  ​Note: Consult a registered TCM practitioner before treatment.

三、关键提醒：“坚持”是治愈的基石 / Key Reminder: “Consistency” Is the Cornerstone of Recovery

早泄的改善不是“一蹴而就”，而是“身心同调”的过程。新加坡性健康联盟（Singapore Sexual Health Alliance）强调：​80%以上的患者通过科学方法能在3-6个月内显著改善症状。关键是：

• 行为训练需坚持8-12周；
• 生活调整需长期保持（如规律作息、均衡饮食）；
• 心理调节需与伴侣共同参与；
• 医疗干预需遵医嘱，避免自行停药。

总结：早泄可治，行动是关键 / Conclusion: PE Is Treatable—Action Is Key

早泄不是“丢脸的疾病”，更非“男性气概的试金石”。新加坡卫生部官网（http://www.moh.gov.sg）提供免费“早泄自我评估量表”，可初步判断严重程度；部分社区诊所（如宏茂桥健康中心）开设低价行为训练课程，建议提前预约。

PE is not a “shameful disease” nor a “test of masculinity.” The Ministry of Health, Singapore’s official website (http://www.moh.gov.sg) offers a free “Premature Ejaculation Self-Assessment Scale” to preliminarily determine severity; some community clinics (e.g., Ang Mo Kio Health Centre) also provide low-cost behavioral training courses—book in advance.

​记住​：早泄的“治不好”，往往只是“没找对方法”。从今天开始，尝试行为训练、调整生活、调节心理，或走进医院寻求专业帮助——你会发现，“掌控”性生活的时间，比你想象中更近。

​Remember: “Incurable PE” often just means “wrong methods.” Start with behavioral training, adjust your lifestyle, regulate your mind, or seek professional help today—you’ll find that “controlling” sexual timing is closer than you think.