In the U.S., there are about 50 million women who are in their menopausal stage. Eighty percent of these women are hot flashes sufferers. Though hot flashes in themselves are harmless, they can become extremely uncomfortable. That's why most menopausal women spend a lot of effort trying to find effective control of hot flashes.

Hot flashes may occur any time. They can occur as a mild warm feeling or intensified heat which spreads throughout the upper part of the body to the face. During a hot flash, the skin often appears blotchy and red. Hot flashes also increase perspiration, cause a rapid heartbeat, and finally chills as they wind down.

One of the most effective ways to get control of hot flashes is with some changes in lifestyle plus appropriate natural remedies.

Here are some simple methods to control hot flashes that work for most women:

1. Stay away from stimulants such as alcohol, spicy foods, and caffeine. These can trigger hot flashes. Spicy foods are a major trigger of hot flashes. Excess caffeine can act as a diuretic, which can cause magnesium and calcium loss. These minerals are very important for bone building as well as helping women to stay calm. It is advisable to drink no more than one cup of coffee a day. An herbal tea is much better if you are trying to get total control of hot flashes.

2. Avoid foods that contain high amounts of sugar or are acidic. These foods stimulate mood swings. Acidic foods cause nausea especially when you eat them a lot.

3. Stay calm, eat a balanced diet, and get plenty of exercise. Take ten deep breaths after you wake up in the morning. You might be surprised at how effective this is. Eat three small meals a day and occassional healthy snacks in between. Above all, get plenty of rest.

4. Take one of the herbal supplements that have been shown to help you get control of hot flashes, such as black cohosh. Oil from flax seeds and the mineral magnesium is also recommended. Magnesium is vital for menopausal women, not only to maintain bone density, but to also benefit the heart. Magnesium helps prevent many diseases and promotes calmness that can help you get a good nights sleep.

5. Watch your weight. Being too thin can cause women to suffer more intense hot flashes and other related symptoms related to estrogens. It is also important not to be overweight. The prime site of estrogen production during the postmenopausal stage is in body fat. Being overweight can open the risks for acquiring breast and uterine cancer.

6. Perform paced breating. Controlled, deep, slow rhythmic breathing practiced two times a day can help give you control of hot flashes. You will also find that paced breathing reduces anxiety, which is another common menopausal symptom.

7. Stop smoking. Besides increasing hot flashes, smoking can cause other serious health problems such as cancer, stroke, and heart diseases.

8. Think of hot flashes as power surges. Women are powerful as they experience those hot times in their lives and transition to the next stage. They can be simply a reminder that we are journeying on to the next life stage. The more you use these tips to get control of hot flashes, the less discomfort they will cause you.