Part of the “Small changes, big results” series.

The habit in one line

Keep your chai. Halve the sugar in it.

If you take two teaspoons, take one. If you take one, take half. That's the whole change.

Why it's worth doing for your hormones and cycle

Two or three cups of chai a day means two or three doses of sugar. It adds up quickly, and it is easy to miss because it is so familiar.

For women with PCOS, the body can find it harder to handle sugar. Less added sugar through the day means smaller blood sugar swings, which is linked to steadier energy and fewer cravings.

The World Health Organization suggests keeping free sugars (the sugar you add, plus honey and syrups) below 10% of your daily energy. Going below 5%, which is about 25 grams or 6 teaspoons a day, may bring extra benefits. Your chai sugar counts toward that.

What it can do for weight loss over time

• Fewer sugar calories in every cup, every day
• You keep a ritual you love, so you are more likely to stick with it
• Your taste adjusts, and sweet things start to taste sweeter

What to expect, and when

Go slowly. Here is a simple four-week plan:

• Week 1: Halve the sugar. The first few cups may taste a little flat
• Weeks 2-4: Hold it there, at about 1 teaspoon. Your taste buds adjust
• After that: If you want, halve it again to about half a teaspoon

Imagine Kavya, 28, who has three cups a day with two teaspoons each. She cuts to one teaspoon. By week three, her old chai tastes too sweet to her. Without trying, she has cut around 3 teaspoons of sugar a day.

That is how small changes become big results.

What it works best with

• Regular meal times
• Daily movement
• Good sleep
• Your treatment and follow-ups, if you have any

Think of it as the first domino. It is not a cure for PCOS.

A quick check before you start

• Cut down slowly. A big jump is harder to keep
• Watch for sugar in other places too, like biscuits with chai, packaged snacks and sweet drinks
• If you have diabetes or take medicine for blood sugar, talk to your doctor before changing your diet

When to talk to a doctor

• Very irregular periods, or no period for 3 months or more
• Heavy or painful periods
• Sudden weight gain or loss
• Worsening acne, hair fall or facial hair
• Extreme hunger, thirst or tiredness
• Trouble conceiving after a year of trying (6 months if you are over 35)

Sources: World Health Organization. Guideline: Sugars intake for adults and children. 2015.