Irregular periods, weight gain, pimples on the face, or unwanted body hair—these symptoms can often exacerbate stress. In winter, PCOS symptoms can worsen due to a slower metabolism and reduced movement in the cold.

In today's fast-paced life, PCOS (polycystic ovary syndrome) has become a common but distressing problem for many women. Irregular periods, weight gain, pimples, or unwanted facial and body hair can often be signs of increased stress. In winter, PCOS symptoms can often worsen due to a slower metabolism and reduced movement in the cold. But the good news is that by adopting some simple dietary and lifestyle changes, you can easily manage PCOS even in winter.

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Insulin resistance is very common in PCOS, which can cause blood sugar to spike and hormonal imbalances. Therefore, choose foods with a low GI, such as brown rice, oats, quinoa, green vegetables, millet, and sorghum. These foods can prevent sudden spikes in blood sugar and help manage weight.

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Protein and good fats are considered very beneficial for PCOS. Lentils, eggs, cottage cheese, tofu, and chickpeas provide protein. Flaxseeds, walnuts, almonds, avocados, and fish provide healthy fats. These not only control appetite but also help balance hormones.

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Fiber-rich foods are readily available during winter. They improve digestion and reduce insulin resistance. Good sources of fiber include apples, oranges, berries, spinach, broccoli, fenugreek, millet, barley, sorghum, and oats. These foods help stabilize hormones and prevent weight gain.

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Sugary drinks, soda, pastries, flour-based snacks, and fast food increase insulin and trigger inflammation. In PCOS, limit or avoid these foods altogether. Natural sweeteners like jaggery or dates can be consumed in moderation during the winter.

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Many women limit their movement due to the cold, but regular exercise is essential for PCOS. You can try yoga, brisk walking, light home workouts, and Surya Namaskar. These exercises improve insulin levels and help control weight.

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Stress is a major factor in PCOS, further disrupting hormones. The long winter nights offer an opportunity for good sleep. You can also practice meditation, deep breathing, and journaling.