How to Fix Premature Ejaculation - A Practical Guide



How to Fix Premature Ejaculation - A Practical Guide

Let’s face it—premature ejaculation (PE) is not exactly the kind of topic you bring up over a barbecue with your mates. But it’s a real issue for many men, and the sooner we talk about it, the sooner we can tackle it. Whether it happens once in a blue moon or it’s something you’ve been dealing with for a while, PE can knock your confidence and put strain on your relationships.

The good news? There are plenty of solutions. From exercises to diet changes, medications, and a bit of honest communication, you’ve got options. Let’s dive into what works and why.

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What Exactly Is Premature Ejaculation?

Before we get into the fixes, let’s clear up what PE actually is. It’s when a man ejaculates sooner than he or his partner would like—sometimes before penetration or very quickly after. It’s common, but that doesn’t mean it’s something you have to just put up with.

Sometimes, PE can sort itself out (like when it’s stress-related), but if it’s sticking around, it’s worth having a yarn with your GP. They can help figure out if it’s physical, emotional, or a mix of both, and guide you toward the best treatment.

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Strengthen Your Pelvic Muscles: The Power of Exercise

You’ve probably heard that exercise is great for your health, but did you know it can also help with PE?

Pelvic Floor Workouts (Yes, Kegels Aren’t Just for Women!)

Your pelvic floor muscles play a big role in controlling ejaculation. Strengthen them, and you might notice you can last longer. In one Italian study, 40 men with lifelong PE did pelvic floor exercises for 12 weeks, and the results were impressive.

Here’s how to get started:

1. Find the right muscles (the ones you’d use to stop yourself from peeing midstream).
2. Squeeze, hold for a few seconds, then release.
3. Do this 10-15 times per set, aiming for 3-5 sets a day.

Be consistent, and over time, you’ll likely notice the difference.

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Fix Your Diet for Better Performance

What you eat doesn’t just affect your waistline—it can also impact your sexual health. A balanced, nutrient-rich diet can support your body and mind in ways you wouldn’t expect.

Foods to Add to Your Plate

• Fruits and Veggies: Packed with antioxidants, vitamins, and minerals to boost blood flow and energy.
• Lentils: A solid source of folic acid and protein, which may improve sperm health.
• Potassium-Rich Veggies (like broccoli and asparagus): Promote circulation to the pelvic region.

Foods to Avoid

• Processed and fried foods.
• Sugary snacks and salty meals.

Making small tweaks to your diet can do wonders—not just for PE but for your overall well-being.

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Lifestyle Tweaks That Make a Difference

Sometimes, fixing PE isn’t just about what you eat or how you exercise. It’s about looking at the bigger picture.

• Stress Less: Anxiety and stress can mess with your performance. Consider mindfulness practices, like yoga or deep breathing, to keep your mind in check.
• Get Help When You Need It: A psychologist, counsellor, or sex therapist can help you work through emotional or psychological factors that might be contributing to PE.

Even small changes to your routine can have a big impact.

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Medications: When You Need a Little Extra Help

If lifestyle changes and exercises don’t cut it, medications can be a game-changer.

Common Options

1. SSRIs (Selective Serotonin Reuptake Inhibitors): Originally designed for depression, they can delay ejaculation.
2. Dapoxetine (Priligy): A short-acting SSRI specifically made for PE.
3. Topical Numbing Agents: Creams and sprays that reduce sensitivity.
4. PDE5 Inhibitors (like Viagra): Help improve control when used alongside other treatments.

Talk to your GP before trying anything new. They’ll help you find the safest, most effective option for you.

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Don’t Forget the Most Important Tool: Communication

Let’s be real—talking about PE with your partner can feel awkward. But honesty really is the best policy.

• Start the Conversation: Be upfront about what’s going on without pointing fingers.
• Work Together: Explore solutions as a team, whether it’s trying new techniques or seeking professional help.

A little bit of vulnerability can go a long way in building trust and improving intimacy.

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So, What’s the Next Step?

If you’re dealing with PE, don’t let it drag you down. You’ve got options—from pelvic exercises and diet changes to medications and open conversations with your partner. Start by having a chat with your GP to figure out what’s causing it and how best to treat it.

Remember, PE isn’t something to be embarrassed about—it’s just another part of being human. With the right approach, you can regain confidence, strengthen your relationships, and enjoy a fulfilling sex life.

Ready to take action? Start small, stay consistent, and don’t be afraid to ask for help. You’ve got this.