For many women living with polycystic ovary syndrome (PCOS), winter doesn’t just bring colder mornings and shorter days. It quietly alters the body’s hormonal balance. Periods feel heavier or delayed,
sugar cravings spike, workouts slow down, skin flares up, and fatigue creeps in. What feels like a seasonal slump may actually be metabolic and endocrine changes working against an already sensitive system.
Doctors say these winter flare-ups aren’t coincidental but deeply biological. “Cold weather rarely feels neutral for those living with PCOS,” says Dr Rakhi Goyal, Fertility Specialist at Birla Fertility & IVF, Chandigarh, noting that many patients report cycle disruption, weight gain, and worsening insulin resistance during this time. Dr Namrata Gupta, Senior Consultant – Obstetrics & Gynaecology at CK Birla Hospitals, Jaipur, adds, “Although PCOS is a year-round condition, seasonal lifestyle and environmental changes can significantly intensify symptoms.” Echoing this, Dr Parnamita Bhattacharya, Consultant Obstetrician & Gynaecologist at CK Birla Hospitals, CMRI, Kolkata, says reduced sunlight, inactivity, and comfort eating collectively aggravate hormonal imbalance.
Less Sunlight, More Hormonal Disruption
Shorter days often translate to lower vitamin D levels – a nutrient closely linked with ovulation and insulin sensitivity.
“Over 60–70 per cent of urban adults are vitamin D deficient during the winter months. Low levels are associated with irregular ovulation and poorer ovarian response,” explains Dr Goyal. For women already battling insulin resistance – a key driver of PCOS – this seasonal dip can amplify fatigue, erratic cycles, and fertility challenges.
Vitamin D deficiency may also worsen inflammation and metabolic stress, further destabilising hormone signalling, Dr Gupta notes.
Movement Drops, Insulin Resistance Climbs
Winter’s biggest culprit may simply be reduced activity. Fewer steps, missed workouts, and more time indoors can quickly impact metabolism.
“Even a modest reduction in daily movement can worsen insulin resistance,” says Dr Goyal, pointing to research showing insulin sensitivity can fall by up to 20 per cent within weeks. Elevated insulin, in turn, stimulates excess androgen production and triggers acne, hair fall, weight gain, and delayed ovulation. Dr Bhattacharya adds that regular indoor exercise, such as yoga and strength training, can help offset this metabolic slowdown.
Comfort Food And Sleep Setbacks
Colder months often shift eating habits toward fried snacks, refined carbs, and late-night indulgences. While satisfying in the moment, they create repeated glucose spikes that accumulate over time.
“This dietary pattern aggravates metabolic disturbances and makes PCOS harder to control,” says Dr Gupta.
Sleep disruptions compound the issue. According to Dr Goyal, “Poor sleep alone can increase insulin resistance by up to 25 per cent within a week.” Add stress and mood changes from reduced sunlight, and the hormonal cascade becomes even harder to regulate.
What Actually Helps
The solution, experts stress, isn’t extreme measures. It’s consistency. Daily movement, balanced meals rich in protein and fibre, low-glycaemic foods, and structured sleep routines form the foundation. Morning sunlight exposure helps reset circadian rhythms, while vitamin D testing and supplementation may be necessary under medical guidance.
“Small but steady lifestyle adjustments can make a significant difference,” says Dr Bhattacharya, emphasising hydration, home-cooked meals, and stress management.
For women planning fertility treatments, metabolic stability becomes even more crucial, Dr Goyal notes, as better insulin control often improves hormonal response and cycle predictability.
PCOS may be chronic, but seasonal flare-ups don’t have to be inevitable. With mindful winter habits such as more movement, better nutrition, adequate sunlight, and regular medical follow-ups, these symptoms can remain steady. In the colder months, consistency is the most powerful medicine.
