Menopausal hot flashes range in their frequency and intensity widely, depending upon the individual and particular circumstances. Many cases involve mild flashes, although some unfortunate people get severe flashes which are mentally and physically draining.

This phenomenon of hot flashes is caused in women by their body thermostat, the hypothalamus, finding whether they are hot or cold difficult due to estrogen and progesterone decreases.

Check with your doctor that your flashes fall within the usual range, not posing a serious health issue or combining with or actually being a separate health issue.

Mild flashes are lessened by:

Remaining calm
Breathing deeply, which can be practiced from time to time
Putting clothes on in layers, when you're hot you can easily cool down by discarding the desired number of items.
Wearing natural fibers like cotton or wool that are more able to disperse heat away from your body
Consuming foods that are less likely to trigger hot flashes (triggers: alcohol or spicy food)
Avoiding atmospheres that trigger hot flashes, e.g. hot weather or powerful emotions like anger.

If you suffer from hot flashes vitamin C consumption helps. This powerful antioxidant attaches to unstable molecules which make people more susceptible to cancer and damage body tissues. Additionally vitamin C helps boost your immune system and lowers your blood pressure which in turn promotes the longevity of your vascular system and heart.

Try also to consume vitamin B in its variety of forms, magnesium is has also been seen as beneficial. This will increase your bodily levels of these micronutrients that are decreased by hot flashes.

Citrus fruits are known to contain substances called bioflavonoids that shield fine blood vessels from damage or unwanted chemical deposition. Bioflavonoids are also able to lessen the occurrence or severity of hot flashes.

Supplements can be bought in pharmacies and many health food stores that combine with vitamin C and bioflavonoids. Seek out those products which contain 500-1000mg vitamin C and 200-500mg bioflavonoids per tablet/ capsule.

One such supplement is Peridin C. Bioflavonoids are also available in shops as rutin, quercitin or hesperidin. If you are considering choosing a supplement remember to always first consult your local GP so that you get advice specific to you and no complications arise.

Night sweats are combated well by wearing very few lightweight clothes, if anything at all, using silk bed sheets, opening windows, using bedroom fans and having a cool glass of bedside water ready.

Regular exercise should be built into your week so as to reduce stress and tension and gain in patience and perseverance.

Black cohosh extract, ginseng and motherwort are example of herbal supplements that can be taken to aid coping with hot flashes.

Keep at the back of your mind the knowledge that, as with all things menopausal, you will eventually get rid of the symptoms once and for all.