Gentlemen, you may be forgiven for thinking your role in the conception of your child is the easy one. All you have to do (so to speak) is lay back, enjoy the ride and wait for baby to arrive right? Wrong. If you're serious about beginning a brood, you'll need to make sure your little soldiers are well equipped for the job. Here's how to maintain or improve the quality and quantity of your sperm.

Improving the sperm will take around 100 days. It takes 74 days to them to form and a further 26 - 30 days to fully mature so, once you've made the decision to have a baby, get to work on a programme to improve your chances of conception right away.

The definition of healthy sperm includes the count (which should be around 20 million per mililitre,) the shape and the speed. The following lifestyle changes should increase the count and quality and increase your chances of making a baby.

Things to avoid…

• Alcohol: The breakdown produce of alcohol metabolism is acetaldehyde - which is toxic to sperm.
• Caffeine: this may affect sperm motility
• Drugs: cannabis and cocaine are known to lower sperm count as well as lowering libido.
• Stress: When you're stressed, your body will be too busy pumping blood to the heart, lungs and brain than to the pelvic area. Take time to relax to make sure you're energy production is being distributed evenly.
• High temperatures: sperm cannot develop or function effectively when stored higher than 32degrees C or 93degrees ferienheight. Avoid, saunas, long hot baths and take regular breaks when driving long-distances.
• Smoking: Not that you need another reason to quit, but smoking doubles the amount of free radicals the body produces in the body and lowers your count.

• Drink more: Up your intake of water, this will help you to cleanse the liver which will help even-out your hormone balance. About four pints of water a day should do the trick.
• Relax: If you're stressed, your body will be working overtime and concentrating on maintaining other areas rather than your crown jewels.
• Exercise (but not too much): Regular prolonged exertion sessions may reduce testosterone production thus lowering sperm count.
• Eat well: Toxins and pollutants will put unnecessary strain on your liver. During your attempts of making a baby you will need to have your liver in tip-top condition to maintain your hormone levels. Fresh, washed, organic food is certainly advised.

Try giving as many of the above a shot, the rest really is the fun bit. Enjoy!