Ten things HE should do before you try to get pregnant
By the BabyCenter editorial staff

You don't usually find men scouring pre-pregnancy books, stocking up on all the right vitamins and minerals, and avoiding hidden dangers that could harm their baby-to-be. But this kind of male nesting behavior should be more commonplace, says F. Sessions Cole, a neonatal specialist and director of the newborn medicine division at St. Louis Children's Hospital. When a couple is trying to get pregnant, "most of the attention is focused on the woman," he says, "But men make up half of the equation." If you're thinking about becoming a dad, here's a list of what you can do before heading down the conception road to ensure a healthy pregnancy.

Check in with your doctor
Make an appointment to see your doctor, especially if you have a chronic disease or take any medication. Certain drugs (including one class of drugs for high blood pressure, a few antibiotics, and some medications used to treat diseases like arthritis, fungal infections, ulcerative colitis, seizures, and other illnesses) can affect either the quality or quantity of sperm and cause male fertility problems. In most cases, the effect is reversible once you go off the drugs. Talk to your physician about your plans to become a dad, and find out if you can safely switch to a different medication. And keep in mind that certain herbs like St.-John's-wort and supplements like anabolic steroids can also adversely affect your sperm. So be sure to let your physician know about everything you're taking, whether it's prescribed or over-the-counter. Also let your doctor know if you think you may be at risk for a sexually transmitted infection — STDs can cause male infertility, so you'll need to be tested and treated if necessary.

You'll also want to talk to your doctor about your family's medical history (see "Get in touch with your medical roots," below). If you have a family history of birth defects, including genetic or chromosomal disorders, mental retardation, or other developmental delays, you and your partner should have genetic counseling to find out what your risks are and which screening tests to consider. Lastly, ask your doctor about any hazards you may be exposed to on the job (see "Give your workplace a hazard check," below) or elsewhere. Exposure to pesticides, heavy metals, and organic solvents, for instance, can affect the quality and quantity of your sperm.

Get in touch with your medical roots
It's a good idea for you to find out what your family health history is, so call your parents, siblings, or other relatives to get the medical scoop. If they get suspicious and you're not ready to share your news, tell them you're trying out a new healthcare provider. The most important thing to ask about is whether anyone in your family has any genetic or chromosomal disorders like Down syndrome, sickle-cell anemia, cystic fibrosis, Tay-Sachs disease, or bleeding disorders. You'll also want to find out if any relatives have mental retardation or other developmental delays, or were born with an anatomical birth defect like a cardiac or neural tube defect. Your partner will be asked for this information at her first preconception or prenatal visit and your answers will help determine whether any specific prenatal tests are recommended or if either of you should consider getting tested before you even start trying.

Stock your fridge with healthy foods
If you thought you could continue chowing on chili dogs and cheese fries while your mate dines on grilled chicken and steamed vegetables, think again. Not only will it be easier for her if you join in on the healthy-eating lifestyle, your sperm will be better off too.

Studies have shown that poor nutrition can affect the quality and quantity of sperm. For example, men with low levels of folic acid — the same B vitamin women need to reduce the risk of neural tube birth defects — were found to have low sperm counts. You may be able to get the amount you need (400 micrograms a day) from fortified breakfast cereals, leafy greens, legumes, and orange juice, but just to be sure, it can't hurt to take a folic acid supplement or a multivitamin, says Cole.

Zinc is another nutrient to keep an eye on. Several studies show that even short-term zinc deficiencies can reduce semen volume and testosterone levels. Plus, research suggests that low levels of this mineral may interfere with the absorption and metabolism of folic acid. Meat, seafood, and eggs are great ways to get the 15 milligrams of zinc you need a day, and most multivitamins also contain the mineral.

And don't skimp on vitamin C, which has been shown to boost sperm motility. Fruits are an easy way to pick up this vitamin — load up on oranges, cantaloupe, kiwi, mandarins, and grapefruit. Broccoli, asparagus, and bell peppers are other good choices.

Just say no to partying
The party's over for your partner once you start trying for a baby, but what about you? Same goes for men, says Cole. Sperm is just as affected by tobacco, alcohol, and drugs as a woman's eggs. Research suggests that this troublesome trio may lower sperm counts and slow motility. That means you should completely cut out recreational drugs, such as marijuana and cocaine, cut down on alcohol, and quit smoking before you start trying. Plus, kicking the habit now can help your family later. Secondhand smoke is dangerous for your partner and your children (both in utero and after birth).

And a lowered sperm count isn't the only reason you should lay off the bottle. Research shows that dads who drink the equivalent of two drinks a day during the month before conception have babies who weigh on average 6.5 ounces less than other babies. Low birth weight is a serious medical condition that can affect your child's health and behavior for the rest of his life.

Check your workplace for hazards
A hidden danger to sperm may be lurking right where you work. Regular exposure to chemicals such as organic solvents (often found in dry cleaning and auto shops) and pesticides can make it difficult to conceive. They can also alter sperm composition, leading to birth defects and premature delivery. Because it takes three months for sperm to develop and fully mature, you should cut your exposure to these chemicals at least three months before you and your partner start trying. Visit the Centers for Disease Control's Web site for more information on how to avoid workplace hazards that can harm your reproductive health.

Meet with a financial advisor
Shelling out $20 for cute designer baby booties is just the start of what you'll be spending on your little one in years to come. According to a 2002 report from the U.S. Department of Agriculture, families earning between $39,100 and $65,800 will spend about $170,460 to raise a child from birth through age 17. Find out how much you're likely to spend with our Cost of Raising a Child Calculator. But never fear: By investing just $50 or $100 a month, you can create a nice nest egg by the time your little one heads off to college. Talk to a financial advisor about how to start saving now.

Buy some boxers
The jury is still out on the boxers versus briefs debate. Some say testes can get overheated in briefs, inhibiting sperm production. Others say it's really not an issue unless sperm count is already a concern. Cole points out that if wearing boxers can potentially give you an edge over briefs, why not go with boxers for a few months? It's a fairly simple wardrobe adjustment that could speed things along.

Steer clear of the hot tub
Don't look to hot tubs, saunas, or hot baths as a way to unwind before all this baby business gets under way. Heat kills sperm. And because they take up to three months to regenerate, if you jump into the hot tub in January, it could be April before you have a full complement of swimmers again. Testicles function best when they keep their cool: "The boys" are happiest at 94 to 96 degrees (a couple of degrees cooler than normal body temperature). To protect your swimmers, avoid hot tubs and saunas for up to three months before trying to conceive.

Be bike savvy
The casual cyclist shouldn't stress over recent studies that found long hours on the bike can lead to lower semen volume and reduced sperm count and motility. It's the hard-core cyclist who spends more than two hours a day, six days a week in the saddle who should take note: All that riding can injure the scrotum and testes and potentially lead to fertility problems. What's more, wearing bike shorts for hours on end can kill off your sperm as effectively as a spell in the hot tub. The scrotal area can also get hot and sweaty when it's sandwiched between the legs and bike seat, and that can lead to lower sperm counts in avid cyclists. Men's testes are outside the body for a reason — they need a cool environment to function properly.

Relax
Although embarking on a pregnancy is wildly exciting, it can also be stressful. Take some time to relax and unwind — go for a swim, shoot some hoops, or take a stroll. While studies haven't concluded that such exercises will boost your conception odds, it will certainly make the process more pleasant, says Alice Domar, a psychologist and director of the Mind/ Body Center for Women's Health at Boston IVF (a fertility and in vitro fertilization center).