Considerations for the Men:

While women are born with all the follicles they will ever have, men manufacture sperm fresh on the spot. Therefore quality and quantity of sperm can be influenced.

wearing of tight clothes (including underpants - use boxers). Wearing tight fitting underwear increases the heat levels around the testes and can, in turn, lower the sperm count. Wearing loose fitting underwear helps keep the testes cooler.

too many hot baths or time spent in hot tubs

smoking

alcohol

stress (including from doing the test itself)

exposure to pesticides, heavy metals, solvents, x-rays

Avoid prolonged travel on motorbikes as the constant vibrations will generate heat and kill off sperm.

Avoid wearing/carrying mobile phones at your hip or in trouser pockets. It is possible that electromagnetic waves can damage sperm A higher sperm count is associated with more male sperm. This means if you're looking to conceive a boy, men need to keep the testes cool. If the groin gets too hot, it can lower sperm count so he should avoid saunas, steam rooms, hot baths and tight underwear.

At the same time, don't raise the temperature if you're trying for a girl as this can lower the overall sperm count, affecting fertility.

Nutrition plays an important part in your ability to conceive and deliver a healthy baby.

Eat regular meals (including breakfast)

You need to be at optimum health. Regular wholesome meals including a good breakfast is a must.

Avoid junk foods and sugar

Irregular blood sugar levels can prevent the body's uptake of progesterone, and low blood sugar levels mean an increase in the production of adrenalin creating symptoms of stress in your body. Sugar consumption is a vicious circle - one sugar hit leads to another sugar craving; each hit gives you an initial surge of high energy followed by a slump. Junk foods and snacks often include high levels of sugar. If you get hungry between meals, try eating a piece of fruit, some nuts, or some form of complex carbohydrates. Fizzy drinks and some fruit juices contain extraordinarily high levels of sugar.

Switch to whole-meal and grains

To avoid the sugar level surges mentioned above, you need to eat complex carbohydrates.

These include whole wheat bread, potatoes, rye, oats, millet, brown rice, barley. White flour has the same effect on your blood sugar levels as sugar itself.

Eat plenty of fruit and vegetables

Fruit and vegetables are great sources of vitamins and minerals, they're easy to eat, and they also help prevent constipation. Eat organic where possible to avoid chemicals and pesticides which can affect your hormones. Raw vegetables are better than cooked.

Have enough protein in your diet

Proteins are essential for building body tissue, hair, muscles and digestive enzymes. You should eat a portion of protein a couple of times a day and it includes: fish, nuts, seeds, lentils (beans and gram varieties), chicken, meat, eggs, and dairy products.

Drink plenty of water

Water ensures toxins are flushed out of your body, and that your muscles and cells

operate effectively. Bottled or filtered water or water that is boiled and cooled is better than straight from the tap.

Cut down on caffeine

Caffeine is proven to have a harmful effect on reproductive health. It adversely affects the way sperm move forward, and can reduce and delay your chances of conceiving.

Studies have shown that women who drink coffee find it three times as difficult to

conceive within a year as those who don't. It is not only coffee that contains caffeine -- tea, chocolate, some painkillers, and cola drinks contain caffeine. Don't switch to

decaffeinated as that contains alternative chemicals which act as artificial stimulants

which are equally bad..

According to research published in the American Journal of Public Health, women who drink tea may increase their chances of conceiving. Strike a balance though - you don't want the benefits of a lot of tea to be outweighed by the caffeine intake it brings too. One or two cups a day should be it.Cut down (or give up) alcohol

Alcohol severely affects all sorts of bodily functions including the liver, nervous system, heart, and vitamin absorption. It could cause mutations. Even moderate consumption of alcohol can reduce your chances of conception. And drinking when pregnant can lead to a low birth weight for your baby. Ideally both you and your partner should give up alcohol totally.

Take a vitamin supplement Ideally it should be taken from 3 months before you conceive; your doctor will confirm how much longer you should continue taking it after conception. But Folic Acid should not be taken in isolation - it needs to work alongside B vitamins to take effect.

Given the high levels of vitamins and minerals your body needs before and duringpregnancy, supplementing your diet with a good multi-vitamin will help ensure you have all the correct levels. If you take one that is recommended for pregnant women you'll find it includes the right amount of Folic Acid, and cuts out vitamins that should be avoided during pregnancy such as the wrong sort of Vitamin A.

Low levels of Vitamin C have been associated with low sperm counts, increased numbers of abnormal sperm, and a tendency for sperm to stick together. Research indicates taking vitamin C can improve these factors.

Another important sperm-related nutrient is zinc with an additional 3-5mg of copper a day, as zinc can cause copper deficiency. Other nutrients increasing sperm counts include vitamin E (200IU per day) and selenium (100mcg per day). Please talk to your doctor about taking these.