The key areas to consider treating are:



1. Exercise

2. Stress

3. Diet, and

4. Supplements

1. Hot Flashes And Exercise

Regular aerobic exercise reduces both the frequency and severity of hot flashes. As this is so good for maintaining bone strength and so avoiding osteoporosis, this is important to do. Studies have further found that found that mood is elevated by regular exercise, adding another good reason in its favour.

Avoid exercise within 2 or 3 hours of bed, to help avoid any night sweats.

2. Hot Flashes And Stress

Stress produces tireness and eventually exhaustion. This tiredness exacerbates hot flashes (hot flushes). Minimising stress is key.

Recommended strategies include:

* Spending time on yourself regularly

* Take herbs for the nerves regularly. St John's wort, scullcap and vervain (verbena officinalis) all have beneficial properties.

* Take exercise regularly to reduce stress

* Regular meditation is a great help to deal with stress. Even just sitting quietly for 10 minutes following your breath can be very helpful.

3. Hot Flashes And Diet

There are some foods which can trigger hot flashes. Examples are alcohol, coffee, tea, chocolate, and spicy foods. It is best to avoid these and look out yourself for any other which affect you.

A diet high in phytoestrogens such as soy products have been shown to help reduce menopausal symptoms, including hot flashes.

4. Supplements For Hot Flashes

We will look here at herbs. The main herbs for hot flashes are:

* Black cohosh

* Dong quai

* Agnus castus

* Motherwort

* Red clover

* Red sage

Choose several remedies and try them simultaneously; one by itself will probably not be sufficient. You can try one capsule each of black cohosh, dong quai and agnus catus, 3 times daily. Keep regular written notes how you feel so that you can refer back. You would hope to see some changes by the second month, otherwise change your combination.

Pay attention to cautions on the product and do not take alongside prescription drugs unless you have the agreement of your doctor or a herbalist or other trusted advisor. Ideally ask a herbalist to plan your herbal treatment for you.