Health News
Four Most Effective Ways to Treat Premature Ejaculation: A Singaporean Man’s Action Plan
Premature ejaculation (PE) can be successfully managed with evidence-based strategies tailored to Singapore’s lifestyle. From clinically proven medications to discreet behavioral training, here are the four most effective methods ranked by local urologists and sexual health experts.
早泄（PE）可通过科学验证的策略有效改善。本文结合新加坡生活方式，按本地泌尿科医生及性健康专家推荐，解析四大高效解决方案。
1. Behavioral Retraining: The Start-Stop & Squeeze Techniques
行为训练法：暂停-开始与挤压技术
Effectiveness: 60-75% improvement in 3-6 months (ISSM guidelines).
有效率：国际性医学学会指南显示，3-6个月改善60-75%。
How to Practice in Singapore 本地实操指南
- Start-Stop 暂停-开始法:
- Stimulate until 7/10 arousal (1=calm, 10=ejaculation).
刺激至兴奋度7/10分（1=平静，10=射精）。 - Pause for 90 seconds, practice 4-7-8 breathing.
暂停90秒，进行4-7-8呼吸法。 - Resume – repeat 5 cycles per session.
继续刺激，每次训练重复5轮。
- Stimulate until 7/10 arousal (1=calm, 10=ejaculation).
- Squeeze Technique 挤压法:
Gently compress the penile frenulum for 15 seconds when nearing climax.
接近高潮时轻压阴茎系带15秒。
Local Adaptation 本地优化
Use cooling gels (e.g., Sarnsis Cold Gel from Watsons) to prolong tolerance during training.
使用屈臣氏Sarnsis冷感凝胶延长训练耐受度。
2. Pharmacotherapy: Fast-Acting & HSA-Approved Medications
药物治疗：快速起效的HSA认证方案
Top Choices 首选药物
- Dapoxetine (Priligy) 达泊西汀: Take 1-3 hours before sex, lasts 4-6 hours.
性行为前1-3小时服用，效果持续4-6小时。 - Topical Sprays (Lidocaine) 利多卡因喷剂: Apply 15 mins prior, wipe clean.
性行为前15分钟使用并擦拭。
Singapore Access 获取途径
- Public: Prescription from polyclinics (e.g., Bukit Batok Polyclinic).
公立：武吉巴督综合诊疗所等开具处方。 - Private: Discreet online consultations via Doctor Anywhere.
私立：通过Doctor Anywhere平台在线问诊。
Safety Note 安全提示
Avoid alcohol – common in local social settings – as it worsens side effects.
新加坡社交饮酒文化中需注意：酒精可能加剧药物副作用。
3. Pelvic Floor Muscle Optimization 盆底肌功能强化
Science: Strong pelvic muscles improve ejaculatory control by 50% (NUH trials).
科学依据：国大医院试验显示，强健盆底肌可提升50%控制力。
Singapore-Specific Exercises 本地化训练方案
- MRT Commute Kegels 通勤凯格尔:
10-second holds + 10 quick pulses while standing on MRT.
搭乘地铁站立时，10秒持续收缩+10次快速脉冲。 - Swim & Squat Combo 游泳深蹲组合:
20 laps at Jurong East Swimming Complex → 30 squats.
裕廊东游泳池游20圈→接30次深蹲。
Tech Aid 科技辅助
Use Kegel Trainer SG app with localized vibration reminders.
使用带本地化震动提醒的Kegel Trainer SG应用。
4. Cognitive Behavioral Therapy (CBT) 认知行为疗法
Why It Works: Addresses performance anxiety – the #1 PE trigger in Singapore’s high-pressure society.
效果原理：针对性改善表现焦虑（新加坡高压社会首要早泄诱因）。
Local Implementation 本土化方案
- Self-Help 自助练习:
Replace “I must last long” with “Connection matters more than duration.”
用“亲密联结重于时长”替代“我必须持久”。 - Professional Help 专业干预:
Bilingual CBT at Promises Healthcare (Novena).
诺维娜Promises Healthcare提供双语CBT服务。
Case Study 成功案例
A 32-year-old banker reduced PE episodes by 80% after 8 CBT sessions + pelvic exercises.
32岁银行家通过8次CBT+盆底训练，早泄发生率降低80%。
Integrated Approach: Combining Methods 综合疗法：多管齐下
Sample Singaporean Routine 本地男性日程示例
- Morning 早晨: Zinc-rich breakfast (oyster porridge from hawker).
锌强化早餐（小贩中心牡蛎粥）。 - Lunch Break 午休: 15-minute pelvic floor exercises.
15分钟盆底肌训练。 - Evening 晚间: CBT journaling + 4-7-8 breathing.
CBT日记+4-7-8呼吸法。 - Pre-Intimacy 性行为前: Apply lidocaine spray if needed.
按需使用利多卡因喷剂。
When to See a Doctor? 何时需就医？
Visit Singapore General Hospital Urology if:
出现以下情况请至新加坡中央医院泌尿科：
- No improvement after 3 months of consistent effort.
坚持3个月无改善。 - Sudden PE onset with urinary symptoms.
突发早泄伴排尿异常。 - Relationship crisis due to PE.
早泄引发伴侣关系危机。
Conclusion: Empowerment Through Action
总结：积极行动，重掌主动
From hawker-center superfoods to MRT-commute Kegels, Singaporean men can seamlessly integrate PE solutions into daily life. Remember: Effectiveness lies in consistency – start with one method, track progress via apps like HealthHub, and upgrade your strategy as needed. With Singapore’s world-class healthcare backup, lasting control is within reach.
从食阁超级食材到地铁通勤训练，新加坡男性可轻松将早泄解决方案融入生活。请谨记：关键在于坚持——从一法入手，通过HealthHub等应用追踪进展，逐步升级方案。依托本地顶尖医疗资源，持久掌控触手可及。