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Changes in the diet are first and foremost. Find ways of adding flaxseeds and flaxseed oil (see our recipes page). Flaxseed is an essential fatty acid which is high in lignans, a natural hormone balancing substance. Flaxseed oil may be as effective as synthetic hormone replacement therapy/HRT in lessening hot flashes and sweating.

Take a good multi-vitamin with zinc. Zinc helps lower estrogen and increases progesterone naturally. Too much estrogen leads to estrogen dominance which is the cause of most menopausal signs and symptoms.

Add soy and soy products like tofu to your diet. Soy phytoestrogens can help diminish the intensity of hot flashes and night sweats. (See recipes page for delicious tofu recipes.)

Start an exercise program. Exercise at least 30 minutes four times weekly. Women who exercise regularly and maintain a balanced diet suffer less from hot flashes. Include sex in that exercise regimen. Remember, always consult with your doctor before starting an exercise program.

Finally, follow these common sense suggestions:

• Dress in layers. Remove and replace layers of clothing as needed.

• Wear cotton clothing or clothing made of other natural fibers. Natural fibers allow the skin to breathe better than synthetic fibers.

• At the first sign of hot flashes, drink a glass of cold water. If you happen to be in the kitchen when hot flashes hit, stick your head in the freezer!

• Keep a thermos of ice water and a fan by the bed at night if prone to night sweats. It also helps to lower the bedroom temperature at night.

• Use layers of cotton sheets and blankets on the bed as well. If experiencing night sweats, shed a layer or two.

• Exercise - at least 30 minutes four times weekly. Women who exercise regularly and maintain a balanced diet suffer less from hot flashes. Always consult with your doctor before starting an exercise program.

• Include sex in your exercise regime. Studies have linked an active sex life to the decrease in hot flashes.

• Watch the spicy foods. They can increase the internal body temperature and women with hot flashes do not need any more of that.

• Alcohol, caffeine and hot drinks can also trigger hot flashes. Keep these to a minimum or eliminate them completely from the diet.

• Use relaxation techniques. Breathe deep and relax at the first sign of hot flashes, knowing the hot flash will pass better with a calmed body.

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Home remedies for hot flashes | Herbal remedy for hot flashes | Treatment for hot flashes night sweats | Controlling hot flashes.