How men take care of themselves in the month’s prior to conception has a direct impact on the health of the fetus as well as on a couple’s ability to conceive. Once mom becomes pregnant, she will take on the majority of the responsibility for the baby’s physical development, but now, dads, you are as responsible as mom is for laying the foundation for a healthy baby.

Most experts say that the 90 days leading up to conception are the most important in terms of what the male will pass on to a new baby. Because it takes sperm 74 days to form and another 12-21 days to mature, what you are exposed to in your physical environment will affect the sperm you produce 3 months from now.

Eating, Exercise & Environment
Eating: During this time, it is important to eat a balanced diet. Nutritional intake has a direct impact on the daily production of sperm: undernourished men can have lower sperm counts and a diminished sex drive. You and mom can take this time to plan healthy meals together, take turns being in charge of meals, or share shopping & cooking.

If you are not getting all the nutrients you need in your food, you can supplement with vitamins and minerals. One easy way is to look for a men’s multivitamin/mineral supplement which provides 100% of the recommended daily allowance of most nutrients. Too little selenium, zinc, Vitamin E and Vitamin C can also affect sperm production and health. So, look for vitamins which carry the following amounts: 11 mg of zinc, 55 mcg of selenium, 15 mg of Vitamin E, and 90 mg of Vitamin C. Avoid taking too much iron (in vitamin form combined with what you’re your eating) as it can impact sperm health.

Exercise: Physical fitness is important for you now and something you most likely will want to model for your children as well. With the demands of a new family, fitting in exercise will be a challenge, so it’s a good idea to establish practices now and commit yourself to continuing them even once your family grows.

A few specifics related to exercise during the conception period:

-If you are a cyclist and are having trouble conceiving, you may want to consult your doctor. For some, changing the seat height to modify pressure can help while others may need to take a break from cycling.

-There is some evidence that high levels of physical activity (e.g. running over 60 miles a week) may adversely affect sperm quality and count. Overtraining in any sport may affect reproduction. Make sure that you are resting and fueling properly if you are on an intense training schedule.

-Avoid using steroids or dramatically decreasing your body weight as that can negatively affect fertility.

Other suggestions include:

- Minimize heat exposure in hot tubs, steam rooms & saunas. Do not exceed 15 minutes twice a week. Some doctors will recommend completely avoiding hot tubs during preconception.
- If you sit most of the day, take a 10-15 minute walk break every 2 hours
- Keep hydrated during workouts and all day.
- Though the research on smoking by the mom-to-be is clear, it will affect fertility and may directly impact the baby from the moment of conception; there is a range of information on the impact of smoking by men. What is clear is that second-hand smoke puts the baby at risk of low birth weight, preterm birth, childhood respiratory problems and sudden infant death syndrome. Ideally, men should cease or significantly reduce their smoking 3-6 months prior to trying to conceive. Think of your baby as your motivation for quitting.
- Research on alcohol consumption by men is unclear. Male alcoholics have lower sperm counts and can result in babies with lower birth weights. Most doctors recommend limiting alcohol during conception to no more than 2 drinks a day.
- How long it takes to conceive may be impacted by the amount of caffeine the father drinks. Limit caffeine to no more than the equivalent of five cups of coffee a day.
- There is evidence against the use of recreational drugs during conception. Avoid their use altogether prior to conception.
- If you are taking any prescription or other medications, check with your doctor to learn if they will impact conceiving.
- Avoid chemicals in your environment as some are directly linked to fertility problems. If you work around harmful chemicals, make sure to check with your doctor about their dangers.
- Avoid stress and practice relaxation. Stress too can affect sperm production and fertility. Make it a goal to build relaxation into your day.