The masturbation has nothing to do with your health. Regular food, exercise and calm and quiet mind will restore your health. Masturbation is a natural habit.Three year's masturbating is not a long period. Masturbate when you got aroused naturally; do not see porno or artificial means to get arousal. Tips on masturbation; do not use dry hand. lubricate it, Do not stop breathing while masturbating.Do not masturbate on prone position.Empty your bladder before masturbating. Do not carry a guilt about masturbation. If you like you may do some exercise like male deer exercise, Sat kriya, Kegel exercise. you may google these words.