Lifestyle, your fertility and the 2026 updates you need to know about
If you’ve spent any time reading about fertility recently, you might have noticed that the conversation is shifting.
Alongside age and medical conditions, there’s growing interest in the role everyday lifestyle habits may play in reproductive health. And we get it – it’s empowering to know that there are certain things we have control over, and can actively improve ourselves, at home.
From nutrition and sleep to environmental exposures and mental wellbeing, the evidence keeps piling into an ever clearer picture of the lifestyle factors affecting fertility.
At the same time, many people still feel they’re receiving this information far too late.
That’s exactly what The Fertility Disconnect set out to explore, a new 2026 report powered by Wild Nutrition, our go-to wellness brand.
Drawing on insights from 1,000 people across the UK alongside expert commentary from clinicians, nutritionists and researchers, the report highlights where the biggest gaps still exist and where earlier support could make a meaningful difference.
We’ll say it up top – some of the findings are pretty striking. Here are the five takeaways we think are worth knowing.
Lifestyle and fertility in 2026, unpacked
So, how does lifestyle affect fertility?
The report explains that fertility is influenced by months and years of nutrition, sleep, stress, movement and overall health. Egg and sperm development both take time, which means positive changes today may help build stronger foundations over the months ahead.
But here’s the thing…
1. Almost half of us only improve our diet once we’re actively trying to conceive
Starting strong, one of the clearest messages from Wild Nutrition’s report is that many people only start thinking about fertility once they’re already trying for a baby.
Almost half (44%) of respondents said they improved their diet after they started trying to conceive, while 32% only reduced their alcohol intake at that point. That reflects a wider gap in fertility education, with many of us learning about reproductive health far later than we would probably like.
Experts featured in the report highlight several nutrients that play important roles in reproductive health, including:
- Folate
- Vitamin B12
- Iron
- Vitamin D
- Zinc
- Omega-3 fatty acids
- Iodine and selenium
- Antioxidants including vitamins C and E, and Co-enzyme Q10
Alongside individual nutrients, the report also draws attention to our overall eating habits. Around 60% of the average adult’s diet now comes from ultra-processed foods (UPFs).
While enjoying convenience foods occasionally is part of our modern lives, regularly eating a diet dominated by UPFs has been linked with increased oxidative stress and inflammation – two biological processes that are increasingly being studied in relation to fertility.
If you’re wondering how an unhealthy lifestyle can affect your fertility, this is one example where small, realistic swaps may help support your overall health.
Rather than aiming for perfection, consider:
- building meals around whole foods more often
- choosing plain yoghurt instead of flavoured varieties
- swapping processed snacks for fruit, nuts or homemade alternatives
- choosing ingredients that you recognise on labels
- prioritising protein, fibre and healthy fats
- cooking from scratch when you can
2. Microplastics are an emerging area of fertility research
Microplastics have become one of the biggest talking points in health research over recent years, and fertility is now part of that conversation.
Wild Nutrition’s report cites emerging research which suggests that everyday exposures may be influencing fertility in ways we’re only beginning to understand, with a recent study finding microplastics in 14 of 18 samples of human follicular fluid, the fluid surrounding eggs in the ovaries.
Researchers are also exploring potential links between microplastics, hormone regulation, sperm quality and ovarian function.
It’s important to stress that this is still a developing area of research. Scientists are continuing to investigate exactly what these findings mean and whether reducing exposure directly improves fertility outcomes.
Even so, many experts agree that reducing unnecessary exposure where possible is a sensible step for long-term health.
The report outlines some really simple changes, which include:
- swapping plastic food storage for glass
- heating food in glass or ceramic, not plastic
- swapping plastic water bottles for steel or glass
- swapping synthetic clothes for natural fibres like cotton
- checking face washes, foundations + toothpastes for labels with polyethylene + polypropylene
These changes don’t need to happen all at once – but they’re great to do, when you can, if you’re keen to support your own fertility.
3. Around half of fertility challenges still involve male factor fertility
Although fertility is often discussed through the lens of women’s health, the report reinforces something fertility specialists have known for years: around 50% of fertility challenges involve male factor fertility.
In fact, 17% of respondents said sperm health issues had been a barrier to conception.
When people receive a diagnosis such as a low sperm count, it’s understandable to feel overwhelmed. However, sperm health is dynamic. Unlike eggs, sperm are continually produced, meaning lifestyle changes made today can influence sperm health over the following months.
Several male fertility lifestyle factors are highlighted throughout the report and by contributing experts.
These include:
- maintaining a healthy weight
- eating a nutrient-rich diet
- getting enough sleep
- managing stress
- limiting excessive alcohol
- avoiding smoking
- exercising regularly without overtraining
- reducing frequent heat exposure from hot tubs, saunas or prolonged cycling where appropriate.
The key takeaway, here? Fertility is shared, and building healthy habits together can benefit your overall wellbeing as well as reproductive health.
4. Nutrition and lifestyle still matter during fertility treatment
Starting fertility treatment doesn’t mean lifestyle suddenly becomes less important.
The report found that 52% of respondents required medical intervention during their fertility journey. IVF was the most common treatment pathway, while around one in four people initially began with GP appointments or blood tests.
Treatment naturally focuses on medical care, but the report highlights that nutrition, recovery, rest and emotional support remain valuable throughout the process.
Experts explain that rebuilding nutrient stores, supporting recovery between treatment cycles and maintaining overall health are all practical steps that remain within your control. And while lifestyle changes cannot guarantee treatment success, they may help support your body alongside medical care.
For many of us going through treatment to build our families, focusing on these everyday habits can also provide a welcome sense of routine during what can be an emotionally demanding time.
5. Fertility is closely linked to physical and mental health
Perhaps one of the most important messages throughout the report is that fertility doesn’t exist in isolation from the rest of your health.
The survey found that 38% of respondents reported a negative impact on their mental health while trying to conceive, rising to 99% among those who went on to fertility treatment.
Those figures reflect something many people already know from experience: fertility challenges can affect every part of daily life.
Looking after your mental wellbeing deserves the same attention as looking after your physical health.
That might mean:
- speaking openly with your partner
- leaning on trusted friends or family
- connecting with fertility support communities
- seeking professional counselling if you feel it would help
- making space for activities that genuinely help you switch off, whether that’s exercise, mindfulness, hobbies or time outdoors.
The report also reminds us that stress isn’t something to blame yourself for. Instead, it’s another reason why compassionate, joined-up support matters throughout the fertility journey.
Bringing the key lifestyle factors affecting fertility together
If there’s one theme that runs throughout The Fertility Disconnect, it’s that fertility is shaped over time.
Many of the lifestyle factors affecting fertility are things we can begin paying attention to long before we actively start trying to conceive. It’s worth noting that none of these factors can guarantee an outcome, but we think it’s really encouraging that they can help support the foundations of reproductive health, alongside expert care when it’s needed.
The report also highlights how much more education is still needed, particularly around nutrition, male fertility, environmental exposures and mental wellbeing, so people feel informed rather than trying to catch up later.
Explore the full findings from The Fertility Disconnect and learn more about Wild Nutrition and its Food-Grown® approach to nutritional support, by visiting their expert-led Fertility Hub – it brings together practical guidance, nutrition insights, and tailored support.
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