Pre-conception is the period during which many couples plan their pregnancy. Pre-conception care provides an opportunity to a couple to improve their health before trying for a baby. During this time, even the male partner needs to make lifestyle and diet changes such that they can help in conception.

Avoid Smoking, Alcohol, Caffeine and Other Substances

Consumption of alcohol, excess caffeine, recreational drugs (cocaine, marijuana, etc.), tobacco and body-building steroids should be stopped before trying to conceive as it leads to decreased sperm count and motility. Smoking should be strictly avoided as it may cause infertility.

Take a Break

Take out time from regular work activities and plan an enjoyable holiday together.

Diet and Exercise

Being overweight and obese are associated with low sperm count and impotence. At the same time, skipping meals to lose weight results in loss of sex drive. Hence, eating right and exercising regularly five times a week for at least 30-45 minutes can help achieve and maintain the ideal weight.

Avoid Activities that Increase Temperature around Genitals

Working for long hours with the laptop placed on lap, wearing tight undergarment/clothes, riding bike for long hours, taking long hot showers, hot water tub bath, and using the jacuzzi and sauna (more than 30 minutes) should be avoided as they increase the temperature of the testis and decrease the sperm quantity and quality.

Remain Stress-free and Stay Emotionally Strong

Excessive stress hampers the sex drive and sexual performance. Try to get at least 8 hours of sleep a day, and take out time for meditation/yoga to help relax. For emotional support talk to the doctor/friends/wife to reduce stress.

Eat Healthy

Eat foods rich in zinc, selenium, vitamin E in the form of fresh fruits, vegetables, whole grains, eggs, meat and legumes as they boost fertility and improve sperm count and motility.

Take a Good Look at Your Work Environment

Avoid exposure to pesticides, chemical fertilizers, metals, and radiation which can lower sperm quality and quantity and, possibly lead to infertility. Also, try not to plan travel during those days when the partner is most likely to conceive.

Effect of Certain Medications

Certain medicines such as antidepressants, blood pressure medicines, etc., may impair the desire for sex. If any change in the sex drive is noticed, talk to the doctor about it and take medications according to his or her advice.

Take Nutritional Supplements

To enhance sperm quantity and quality, nutritional supplements especially those that contain zinc, carnitine, selenium, B-complex vitamins, etc. are available. Consult the doctor before taking any supplements.

Make Sex Enjoyable

Sometimes, when a couple is trying to conceive, the stress may affect the quality of their sex life. So, take time out together and enjoy sex without the stress of conceiving. More enjoyable sex results in higher sperm count and better quality of sperms.