How can I make up for the excessive number of flights?

The physical deficit caused by frequent masturbation can be restored through balanced nutrition, regular work and rest, moderate exercise, psychological adjustment and traditional Chinese medicine conditioning. The main improvement methods include supplementing zinc, adjusting living habits, strengthening pelvic floor muscle exercises, diverting attention, and eating nutritious foods.

1. Nutritional supplements:

Zinc is vital to the health of the male reproductive system. Foods such as oysters, beef, and pumpkin seeds are rich in zinc, which can promote testosterone secretion. At the same time, it is necessary to increase the intake of high-quality protein, such as eggs, fish, and soy products, to help repair damaged tissues. Vitamin E and Omega-3 fatty acids also help improve sperm quality and can be obtained through nuts, deep-sea fish and other foods.

2. Work and rest adjustment:

Ensure 7-8 hours of deep sleep every day and fall asleep before 11 o'clock at night to promote growth hormone secretion. Avoid stimulating content before going to bed and establish a fixed work and rest cycle. You can arrange a 20-minute nap at noon, but avoid excessive catching up on sleep during the day, which will affect the quality of your sleep at night.

3. Exercise rehabilitation:

Kegel exercises can enhance the control of the pelvic floor muscles. 3 groups of 15 contractions per group are performed daily. Aerobic exercise such as jogging and swimming 3-5 times a week for 30 minutes each time can improve blood circulation. Avoid excessive cycling and other exercises that stress the perineum, and replenish electrolytes promptly after exercise.

4. Psychological intervention:

Divert your attention by taking up new hobbies, such as musical instruments, painting, and other activities that require concentration. Reduce the time spent alone and increase social activities to reduce the frequency of sexual urges. If necessary, cognitive behavioral therapy can be used to correct misconceptions about sexual behavior.

5. Traditional Chinese Medicine conditioning:

Medicinal and edible ingredients such as wolfberry, yam, and gorgon fruit can be made into soup for drinking. People with kidney yin deficiency can eat black sesame seeds and mulberries, while people with kidney yang deficiency can eat mutton and walnuts. Moxibustion on Guanyuan, Shenshu and other acupoints 2-3 times a week for 15 minutes each time. It is necessary to select the appropriate prescription after syndrome differentiation by a Chinese medicine practitioner to avoid abusing aphrodisiac drugs on your own.

A moderate frequency of sexual activity should be maintained during recovery, and complete abstinence may cause psychological stress. It is recommended to gradually reduce the frequency to 2-3 times a week and record a behavioral diary to observe the improvement. In the diet, eat more black foods such as black beans and black rice, and pair it with yam porridge to regulate the spleen and stomach. Avoid long-term hot water sitz baths that may affect the spermatogenic function of the testicles, and keep your waist and abdomen warm in winter. If symptoms such as soreness and weakness in the waist and knees, dizziness and tinnitus persist for more than one month, it is recommended to go to the andrology clinic for hormone level and reproductive system examination. Daily deep breathing and meditation can be practiced to relieve anxiety, and it is more important to establish a healthy concept of gender.