To most people, the words menopause and hot flashes are practically synonymous with each other. In fact, hot flashes are the first thing most women think of whenever menopause or perimenopause (the years preceding menopause) is mentioned. Whether you are currently undergoing menopause and experiencing hot flashes or think you might be on your way to menopause, here are some tips to beat the hot flash and alleviate some of its discomforts:

1. Foods in one’s diet that have proven to be hot flash triggers include caffeine, cayenne, spicy foods and alcohol. It is recommended that these foodstuffs be taken in moderation or avoided entirely to decrease the severity of one’s hot flashes.

2. The severity of hot flashes tends to increase exponentially during hot weather. It is recommended that one wear light, cool clothing made up of natural fibers such as cotton. Also, keep a fan nearby as it helps in cooling off.

3. Some research has shown that soy products can prove to be beneficial in reducing hot flashes and other menopause symptoms. The down side to this is that it is recommended that the soy be obtained from foods as opposed to store-bought supplements. Some of the foods that contain a good amount of soy include miso, soy milk, whole soybeans, soy powder and tofu.

4. Black cohosh (Cimicifuga racemosa), a type of herbaceous, perennial plant native to eastern North America. Taken in 20mg to 60mg doses three times daily, it has proven to be an effective reliever of hot flashes as well as other menopause symptoms such as anxiety, headaches and heart-palpitations.

5. The daily intake of 400 IU to 800 IU of Vitamin E can significantly reduce the severity and occurrence of hot flashes during menopause or perimenopause. As an added benefit, it also strengthens the immune system as well as protects the heart.