Hi there.

Thanks for the query.

I understand your concern about this problem that you are facing.

Do you have feelings of depression most time of the day ?

Do you sleep well at night ?

Masturbation is generally a healthy habit for a normal male. Sometimes when masturbation is done excessively that it causes distress and prevents you from doing normal daily activities it can be troublesome. There is no specific way to get rid of this habit but you will need to work on it. You must try to find a good hobby to pursue, like reading books, spending time with friends, watching movies. It would be wise to cater to group activities because then you would have less time alone with yourself.

Also since you are of studying or working age group, your career is probably just beginning. I suggest you direct your interest to trying to excel in what you do. If the thought of masturbation comes in your mind you must displace that thought mentally with another though. The thought can be of studying, finishing up household chores etc.

Avoid sitting alone at Home watching pornography as this will lead to stimulus to the need for masturbation in most cases. In such situations, do call up your friends and talk to them or you can hang out with them instead.

spending much time alone with yourself, rather try to keep busy.

If this technique does not help, you may consult a leading Psychiatrist who will evaluate you for possible mood disorders and help treat them if any.

Regarding you underweight, I have calculated your Body Mass Index to be 17.2. Normal BMI is 18.5 to 24.9. Yours falls in the Underweight category.

It is advisable to have a balanced diet XXXXXXX in proteins like dals, pulses, legumes, eggs and lean meat if you are non-vegetarian. Also consume fresh fruits and XXXXXXX leafy vegetables. Drink plenty of water. Join a Gym and do graded weight bearing exercises. This along with good protein intake will add muscle bulk to your body and you will have a better physique. Also do daily moderate exercise to improve blood circulation to your body organs and muscles.

Avoid junk food, fatty or oily food. Avoid smoking and drinking alcohol. These will prevent healthy gain in weight and also make you at risk for many deadly diseases.

I hope I have answered your query. I will be available to answer your follow up queries.

Regards,

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Hi there.

Thanks for your reply.

You need to keep busy in order to avoid temptation. Try to play games on your phone, computer or other methods. Any kind of game will do, preferrably strategy based and puzzles.

Alternate methods for distraction could be reading a book you like, watching movies with friends or hanging out together.

Try to keep your mind occupied with some task as this will strengthen the power of your mind and you will not get urge to masturbate as well. Avoid much time spent alone with yourself. Do not watch Pornography for a while till you are better.

Concentrate on your studies or work. Try to excel at that. Do not keep pending assignments. Be done with them and also think ahead and complete what may be asked next time as well.

Regarding diet chart, you may eat what you are provided at home, but see that cereals like oats, ragi which are XXXXXXX in calcium and protein needed for bones and muscle strength, are provided. Add dals, pulses to lunch with lean meat and eggs if you are non-vegetarian. For snacks you can have a handful of almonds or peanuts which are XXXXXXX in calcium and protein. For dinner you may have a banana and the regular food that you have. To lunch and dinner do add XXXXXXX leafy vegetables like palak, methi, or spinach. Avoid junk food.

I hope I have answered your query.

Wishing good health.

Regards,

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Hi there.

Thanks for the reply.

Depressive illness and other mood disorders are reasons for excessive masturbation and associated distress as well.

Try to avoid stress. Cut down on stressful work hours if present. Try to relax your mind. Do Yoga and Pranayam everyday. Eat fruits like banana everyday as it is XXXXXXX in Serotonin hormone which is good for elevating mood. Also consume 1-2 litres of water daily. Doing exercise like brisk walking for 40 minutes a day does wonders in lifting mood and reducing depression. Also it will help to bring normal sleep pattern in most persons.

It is best that you consult with a leading psychiatrist to give you a full checkup and decide the best lines to manage you depressive feelings and sleep disorders. You may benefit from Cognitive Behavior Therapy (CBT) or if necessary drug treatment as well, according to the Doctor's discretion. Avoid taking snacks at night, coffee, chocolates or energy drinks at night as they will disturb sleep as well.

Most importantly, try to keep mind busy by engaging actively in any kind of activity. Follow my precautions and advice as I mentioned above as well.

Wishing good health.

Regards,

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