PCOS? Let’s make it make sense.

It is a free online tool from Live Gracious. You answer a few questions about your periods, the signs you have noticed, where you eat and how active you are, and get a personal plan: easy Indian food swaps, a week of home workouts with Zumba and strength moves, the tests to ask your doctor about and questions for your doctor. It is reviewed by our OB-GYN, Dr. Shreshtha Gupta.

Yes, for a limited time. The plan is usually ₹199, and right now it is free. Your plan is saved to your Live Gracious account, and each phone number gets one plan.

PCOD is a name used mostly in India; international guidelines use PCOS (polycystic ovary syndrome) for the same condition. In 2026 a global consensus published in The Lancet renamed it PMOS, polyendocrine metabolic ovarian syndrome, because it affects hormones and metabolism, not just the ovaries. You may hear all three names.

The 2023 International PCOS Guideline uses two of three signs: irregular or missed periods, signs of high androgens such as acne, extra hair or a blood test, and polycystic ovaries on an ultrasound, once other causes such as thyroid problems are ruled out. Within about 8 years of your first period, an ultrasound is not recommended for diagnosis, so many young women are diagnosed from their periods and blood tests.

There is no single PCOS diet that works better than the rest, according to the International PCOS Guideline. What helps is regular meals with protein and fibre, fewer sugary drinks and refined snacks, and food you can keep eating. Crash diets and long fasts usually make cravings worse.

The guideline suggests 150 to 300 minutes of moderate activity a week, such as brisk walking, cycling or dance, plus muscle-strengthening on 2 days that are not back to back. Strength moves such as squats, push-ups and glute bridges work at home. A 10-minute walk after meals also helps your body handle sugar.

Yes, most women with PCOS can get pregnant, sometimes with a little help such as medicine to support ovulation. If you are planning a pregnancy, talk to a gynaecologist early so your plan starts on time.

Women aged 18 and over, of any age, who have been diagnosed with PCOS or think they might have it. It gives general guidance and is not a diagnosis. If you have not had a period for 3 months or more, please see a gynaecologist. In an emergency, call 112.

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