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Self-Help Methods for Different Types of Erectile Dysfunction

Posted on by Afrodisiak Kedai

阳痿可分为心理性、血管性与混合性等类型，针对不同成因的自我调理方法各有侧重。本文分类提供安全实用的自助改善方案。
Erectile dysfunction can be categorized into psychological, vascular, and mixed types. This article provides targeted self-help strategies for different causes of ED.

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​1. 心理性阳痿 | Psychological ED

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​认知行为调节​

  • 每天练习冥想15分钟，减轻表现焦虑
  • Practice 15-minute daily meditation to reduce performance anxiety
  • 记录负面想法并替换为积极陈述（如”这只是暂时情况”）
  • Replace negative thoughts with positive affirmations

​感官聚焦训练​

  • 与伴侣约定前期只进行非生殖器接触，降低目的性压力
  • Focus on non-genital touching with your partner to reduce pressure

​2. 血管性阳痿 | Vascular ED​

​血液循环改善​

  • 每天快走30分钟，每周至少5次
  • Brisk walking 30 minutes daily, 5 times/week
  • 睡前温水坐浴15分钟（水温40℃以下）
  • Warm sitz bath (below 40℃) for 15 minutes before bed

​饮食调整​

  • 多吃西瓜、石榴、深绿色蔬菜等富含瓜氨酸食物
  • Increase citrulline-rich foods like watermelon, pomegranate
  • 严格控盐（每日<5克），避免血管损伤
  • Limit salt intake to <5g daily to protect blood vessels

​3. 激素相关性阳痿 | Hormone-Related ED​

​天然荷尔蒙调节​

  • 增加锌摄入（生蚝、南瓜籽每周3次）
  • Boost zinc intake (oysters, pumpkin seeds 3x/week)
  • 晚上11点前入睡，促进睾酮自然分泌
  • Sleep before 11pm to support testosterone production

​压力管理​

  • 练习腹式呼吸（吸气4秒-屏息4秒-呼气6秒）
  • Practice diaphragmatic breathing (4-4-6 rhythm)
  • 减少咖啡因摄入（每日<200mg）
  • Limit caffeine to <200mg daily

​4. 神经性阳痿 | Neurogenic ED​

​盆底肌训练​

  • 每天做凯格尔运动（收缩肛门动作）3组，每组15次
  • 3 sets of Kegel exercises daily, 15 reps/set
  • 搭配深蹲训练（每日20次），增强神经肌肉控制
  • Combine with daily squats (20 reps) for nerve stimulation

​神经敏感度恢复​

  • 用软毛刷轻刷大腿内侧皮肤，每日5分钟
  • Gently brush inner thighs with soft brush 5 minutes daily
  • 冷热水交替冲洗下肢（温差不超过10℃）
  • Contrast hydrotherapy on lower limbs (≤10℃ difference)

​注意事项 | Important Notes​

​需就医的情况​

  • 自我调理3个月无改善
  • Seek medical help if no improvement after 3 months
  • 伴随糖尿病/心血管疾病症状
  • Immediate consultation if with diabetes/cardiovascular symptoms

​安全原则​

  • 所有训练需循序渐进，避免过度劳累
  • Gradually increase exercise intensity to avoid exhaustion
  • 期间定期监测晨勃情况（每周记录2次）
  • Monitor morning erection twice weekly

​结语 | Conclusion​
针对性自我调理配合健康生活习惯，多數功能性阳痿可获得改善。但需注意，器质性病变仍需专业医疗介入。
Targeted self-help methods with healthy lifestyle can improve functional ED. Remember organic causes require professional treatment.