Lifestyle adjustments for erectile dysfunction and premature ejaculation

Exercise: Stick to 3-5 sessions of aerobic exercise per week (jogging, swimming, brisk walking), each lasting over 30 minutes. This can improve cardiovascular and blood circulation, benefiting erectile function and overall health. At the same time, combine with Kegel exercises to strengthen the pelvic floor muscles and enhance control over ejaculation.
Schedule: Avoid staying up late, ensure 7-8 hours of sleep. Long-term late nights can directly affect testosterone secretion and vascular health.
Diet: Quit smoking and limit alcohol intake, reduce high-oil and high-sugar foods, eat more high-quality proteins (fish, shrimp, lean meat), and foods rich in zinc (oysters, nuts). Avoid blindly taking "yang-boosting supplements."
Psychological adjustment: 90% of young patients experience varying degrees of anxiety and low self-esteem. Open communication with your partner can reduce "sexual performance pressure." If necessary, seek help from a sex therapist.