Top Tips to Support PCOS this Winter

Why winter can trigger inflammation and flare-ups

Winter often brings a noticeable shift in energy, cravings and symptoms. Darker days, colder weather and changes in routine all influence how the body regulates inflammation. People commonly experience more colds, more fatigue and more reliance on comfort foods during this time, which can place additional pressure on metabolic health.

For those with PCOS, these changes can feel particularly challenging. PCOS is closely linked with chronic low-grade inflammation. Winter may amplify this due to lower vitamin D, disrupted sleep, reduced movement and a tendency toward richer foods. This can lead to more fatigue, skin flare-ups, cravings, mood changes and slower recovery from illness.

The positive news is that simple, sustainable habits can make a meaningful difference to how your body handles winter.

Tip 1: Focus on anti-inflammatory foods

Nutrition is one of the most effective ways to support inflammation. Many whole foods contain natural compounds that help regulate immune responses, stabilise blood sugar and support hormone balance.

Here are some foods with well-researched anti-inflammatory properties:

Turmeric: Contains curcumin, shown to support inflammatory regulation. Add it to soups, stews, curries or warm drinks. Black pepper enhances absorption.

Ginger: Supports digestion and may help manage inflammation. Fresh ginger works well in teas, stir-fries, porridge and broths.

Berries: Rich in polyphenols that help moderate inflammation. Frozen berries are ideal for winter and easy to add to porridge or yoghurt.

Leafy green vegetables: Kale, spinach, cabbage and cavolo nero provide antioxidants, magnesium and fibre which all support immune and metabolic health.

Extra virgin olive oil: A key feature of traditional Mediterranean diets, associated with lower inflammatory markers. Drizzle on salads, vegetables or soups.

Garlic and onions: Contain prebiotic fibres and sulphur compounds that support a balanced gut microbiome, which influences inflammation.

Oily fish: Salmon, sardines, mackerel and herring provide omega 3 fatty acids that support inflammatory balance and cardiovascular health.

Herbs and spices: Cinnamon, rosemary, thyme and oregano offer antioxidant support and add flavour to winter meals.

Warming soups, stews, tray bakes and slow-cooked dishes make it easy to include these ingredients regularly.

Tip 2: Balance blood sugar with warming meals

Large spikes in blood sugar can increase inflammation and lead to energy crashes, cravings and hormonal fluctuations. Winter comfort eating often involves sugary snacks and refined carbohydrates that contribute to these patterns.

Balancing meals helps create steady energy. A useful approach is to include:

• a good source of protein, such as meat, fish, eggs, tofu or legumes
• plenty of vegetables
• a small portion of whole grain or starchy vegetable

Meals such as lentil soup, roasted vegetables with salmon, turkey chilli, or quinoa tofu bowls with winter greens can provide warmth and stability throughout the day.

Tip 3: Prioritise rest and sleep

Sleep has a powerful influence on inflammation. Winter often disrupts sleep patterns due to darker mornings, reduced daylight exposure and seasonal stress.

Low-quality sleep can affect blood sugar control, hunger hormones and mood, all of which are closely connected to PCOS.

Helpful habits include a consistent sleep and wake routine, reduced screen use in the evening and getting outside for daylight exposure when possible. Many people find that improving sleep quality significantly boosts their winter wellbeing.

Tip 4: Gentle movement over pushing too hard

Movement helps regulate inflammation, supports insulin sensitivity and improves mood. During winter it can be tempting to skip exercise or, at the other extreme, push harder to counterbalance food choices.

Gentle, consistent movement is often more supportive. Activities such as walking, yoga, pilates, swimming or light strength training can be enough to improve metabolic health without overwhelming the body. Regular movement also supports immune resilience and emotional wellbeing.

Tip 5: Gut health support in winter

Gut health plays a key role in inflammation, immunity and hormone regulation. Winter routines can affect digestion, microbiome diversity and bowel habits. Supporting your gut can therefore improve resilience during colder months.

Aim to include fibre rich vegetables, fermented foods such as kefir, sauerkraut or live yoghurt, and prebiotic foods like oats, garlic, onions and flaxseed. These support beneficial gut bacteria and help maintain a healthy gut barrier.

If digestive symptoms such as bloating, irregular stools or reflux are frequent, it may indicate underlying imbalances such as dysbiosis or SIBO. Supporting the gut often improves inflammation, energy and hormonal symptoms. Check my gut health blog here. 

Bringing it all together

Winter can be a challenging season for many of us managing PCOS. The combination of reduced daylight, colder weather, disrupted routines and dietary changes places extra strain on the body. Small, consistent habits can make a noticeable difference to inflammation, mood and metabolic balance.

Including nutrient dense foods, balancing blood sugar, improving sleep, staying gently active and supporting gut health all help your body feel more resilient in winter. These changes do not need to be complicated or restrictive. Even a few simple adjustments can help reduce flare-ups, stabilise energy and support your overall wellbeing.

If you notice that winter always leaves you feeling more tired, inflamed or out of balance, now is the ideal moment to take supportive action.

If you feel ready to support your hormones, inflammation and winter wellbeing more deeply, help is available. Why not get in touch?