预防早泄是一个涉及身心健康的综合工程。通过培养正确的生活习惯和心态，您可以显著降低其发生风险。以下是10个必不可少、简单实用的预防措施，特别结合马来西亚男士的生活环境，帮助您从日常生活中守护健康。
Preventing premature ejaculation (PE) is a comprehensive process involving both physical and mental health. By cultivating correct lifestyle habits and mindset, you can significantly reduce your risk. Here are 10 essential, simple, and practical preventive measures, tailored for the living environment of men in Malaysia, to help you protect your health in daily life.
1. 加强骨盆底肌肉锻炼（凯格尔运动）
骨盆底肌肉是控制射精的”开关”。经常锻炼这些肌肉可以增强控制力。方法很简单：想象在小便时中途憋住，此时收缩的肌肉就是骨盆底肌。每天进行数组收缩-放松的练习，坚持数周就能看到效果。
1. Strengthen Pelvic Floor Muscles (Kegel Exercises)
The pelvic floor muscles are the “switch” that controls ejaculation. Regularly exercising these muscles can enhance control. The method is simple: imagine stopping the flow of urine midstream; the muscles you contract are your pelvic floor muscles. Perform several sets of contract-relax exercises daily, and you can see results after a few weeks of consistency.
2. 采用”停顿-挤压”技巧
在独自或与伴侣亲密时，当感到即将达到高潮前，暂停所有刺激。您或您的伴侣可以用拇指和食指轻轻挤压龟头下方几秒钟，直到射精感减退。等待30秒后再继续。经常练习能帮助您更好地感知兴奋水平。
2. Practice the “Pause-Squeeze” Technique
During solo or partnered intimacy, when you feel you are about to reach climax, pause all stimulation. You or your partner can gently squeeze the area just below the head of the penis with the thumb and forefinger for a few seconds, until the urge to ejaculate subsides. Wait for about 30 seconds before continuing. Regular practice can help you better perceive your arousal level.
3. 学会深度放松与呼吸调节
焦虑是早泄的主要诱因。学习腹式深呼吸：用鼻子缓慢吸气，感觉腹部鼓起，然后用嘴巴慢慢呼气。每天练习5-10分钟，尤其在感到紧张时，这能有效镇静神经系统。
3. Learn Deep Relaxation and Breathing Techniques
Anxiety is a major trigger for PE. Practice diaphragmatic breathing: inhale slowly through your nose, feeling your abdomen expand, then exhale slowly through your mouth. Practice for 5-10 minutes daily, especially when feeling tense, to effectively calm your nervous system.
4. 保持健康均衡的饮食
避免过量辛辣、高糖分和加工食品，这些可能加剧身体敏感和焦虑。多摄入富含锌（如坚果、海鲜）、Omega-3（如深海鱼）和维生素B的食物，有助于维持神经系统的健康。
4. Maintain a Healthy, Balanced Diet
Avoid excessive spicy, high-sugar, and processed foods, as they may increase physical sensitivity and anxiety. Consume more foods rich in zinc (e.g., nuts, seafood), Omega-3 (e.g., deep-sea fish), and B vitamins to support nervous system health.
5. 建立规律的体育锻炼习惯
每周进行至少150分钟的中等强度运动，如快走、游泳或骑自行车。运动能改善血液循环，减轻压力，并帮助维持健康的体重，这些都是预防早泄的重要因素。
5. Establish a Regular Physical Exercise Routine
Aim for at least 150 minutes of moderate-intensity exercise per week, such as brisk walking, swimming, or cycling. Exercise improves blood circulation, reduces stress, and helps maintain a healthy weight—all important factors in preventing PE.
6. 优先保证充足优质的睡眠
睡眠不足会升高压力激素皮质醇的水平，影响情绪和神经控制。目标是每晚7-8小时的高质量睡眠，为身体和神经提供充分的修复时间。
6. Prioritize Adequate, Quality Sleep
Lack of sleep increases levels of the stress hormone cortisol, affecting mood and nerve control. Aim for 7-8 hours of quality sleep each night to allow sufficient recovery time for your body and nerves.
7. 主动管理与伴侣的沟通
坦诚与伴侣交流彼此的感受、期望和喜好。相互理解和支持可以极大地减轻表现焦虑，让性体验更专注于亲密与享受，而非单纯的表现。
7. Proactively Manage Communication with Your Partner
Communicate openly with your partner about each other’s feelings, expectations, and preferences. Mutual understanding and support can significantly reduce performance anxiety, shifting the focus of sexual experience to intimacy and enjoyment rather than mere performance.
8. 限制酒精与咖啡因摄入
过量酒精和咖啡因会干扰神经系统功能。酒精可能暂时麻痹感觉，但会损害勃起功能；咖啡因则可能增加紧张感。保持适量是关键。
8. Limit Alcohol and Caffeine Intake
Excessive alcohol and caffeine can disrupt nervous system function. Alcohol may numb sensations temporarily but can impair erectile function; caffeine may increase nervousness. Moderation is key.
9. 保持健康体重
肥胖，尤其是腹部脂肪，会影响激素平衡和血液循环。通过饮食和运动将体重控制在健康范围内，有助于改善整体的生理功能。
9. Maintain a Healthy Weight
Obesity, particularly abdominal fat, can affect hormone balance and blood circulation. Keeping your weight within a healthy range through diet and exercise helps improve overall physiological function.
10. 定期进行健康检查
糖尿病、高血压、甲状腺问题或前列腺炎等疾病都可能影响射精控制。定期体检有助于早期发现和管理这些潜在健康问题。
10. Undergo Regular Health Check-ups
Conditions like diabetes, high blood pressure, thyroid issues, or prostatitis can affect ejaculatory control. Regular health screenings help in the early detection and management of these potential health problems.
总结：预防是系统工程
预防早泄并非依靠单一妙招，而是需要将以上措施融入日常生活，形成习惯。最重要的是保持积极心态，切勿因偶尔的失误而过度焦虑。如果问题持续存在且令您困扰，请勇敢寻求医生或性治疗师的帮助。在马来西亚，您可以咨询普通科医生或泌尿科专家，获得专业的指导。
Summary: Prevention is a Systematic Project
Preventing PE isn’t about a single trick but integrating these measures into your daily life until they become habits. Most importantly, maintain a positive attitude and avoid excessive anxiety over occasional setbacks. If the problem persists and causes you distress, bravely seek help from a doctor or sex therapist. In Malaysia, you can consult a general practitioner or a urologist for professional guidance.
