Menopause and the dreaded hot flashes--it's almost impossible to think of one without the other. Hot flashes are probably the first symptom we think of when we think of menopause or perimenopause (the years before menopause). Whether you already experience hot flashes, or you are still waiting for your turn, here are ten tips that can help reduce the severity of hot flashes when they happen to you:

1. Research suggests that Soy may have some benefit for reducing the severity of hot flashes and other symptoms of menopause – a possible 45% reduction after 12 weeks! Best to get your Soy (60 grams/day) from foods rather than from supplements. Foods that contain Soy include tofu, tempeh, miso, soy milk, whole soybeans, texturized vegetable protein, and soy powder. *One big exception: if you’ve had breast cancer, consult your doctor first.

2. Reach for a healthy snack – increase your intake of foods that contain Phytoestrogens (chemicals found in plants that may act like the estrogen produced naturally in the body) including almonds, cashews, and fresh fruits and vegetables.

3. Black cohosh (20 mg to 60 mg 3 times daily) often provides effective relief of hot flashes, as well as other symptoms of menopause including headaches, heart palpitations, and anxiety. A German study of over 600 women found more than 80% of hot flashes and other symptoms improved within 8 weeks of beginning treatment with Black Cohosh. *Again, consult your doctor if you have a history of cancer in your family.

4. Taking 400 IU to 800 IU of Vitamin E daily significantly reduces the occurrence and severity of hot flashes and night sweats during menopause or perimenopause, and provides an additional benefit of strengthening the immune system and protecting the heart.

5. Mother always knew that calcium was good for bones when she encouraged you to drink all your milk, and osteoporosis is an overlooked and often crippling side effect of menopause. The best type of calcium is Calcium Citrate. Use with Magnesium (500 mg to 750 mg daily) which is essential to help with the absorption of calcium.

6. Vitamin C (1,000 mg to 2,000 mg daily) helps absorption of Vitamin E and decreases capillary fragility. Vitamin C is also prevalent in many Bioflavanoids – the white spongy inner peel of citrus fruits, so grab a handful of grapes, cherries, blueberries or an orange.

7. Exercise at least 30 minutes every day. You can walk, run, ride a bicycle, or do another activity. Just don't exercise within 3 hours of going to bed. Regular exercise (at least 3 or 4 days a week) helps prevent and reduce bone loss, and plays a key role in reducing your risk of many types of cancer and osteoporosis as well as heart disease.

8. Dietary triggers that can start a bout of hot flashes include alcohol, caffeine, and cayenne or other spicy/pungent foods. If your hot flashes seem to be worse after consuming these foods, try eliminating the offenders and see if the hot flashes subside.

9. For instantaneous, short-term relief, grab a piece of ice and put it in your mouth or in the crook of your elbow – you will start to cool within seconds! Or take a quick sniff of Lavendar that is a natural seditive.

10. For many women, hot flashes are often worse during hot weather and at night. When possible, wear all Cotton Clothes that allow your skin to breathe and keep a Fan nearby during hot weather to reduce the number of hot flashes you experience. When you want to sleep, try a CoolMax night gown from www.RedHotMommas.com – they carry the best moisture management clothing as identified by Good Housekeeping Institute.

Resources: http://www.RedHotMommas.com, Women's Health magazine, Good Housekeeping magazine and IVillage.com.

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