Menopause and the dreaded hot flashes and sleep-disturbing night sweats -- it's almost impossible to think of one without the other. Hot flashes/night sweats are probably the first – and often the worst –symptom we think of when someone mentions midlife or menopause. But don’t despair! In my research, I've found there are things you can do to avoid a midlife meltdown –all without pills or prescriptions:

1. Although research is inconclusive, the Asian diet strongly suggests that Soy may have some benefit for reducing the severity of hot flashes and other symptoms of menopause. Get your daily dose of Soy (60 grams/day) from foods rather than from supplements. Foods that contain Soy include tofu, 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. Aromatherapists claim that Lavender helps relieve headaches, insomnia, tension and stress. Many of our customers buy lavender, both flower buds as well as essential oil, to help with these problems. Sometimes just a cotton ball with a small amount of lavender lying next to your pillow can help you drift off to sleep

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. Mother always knew that calcium was good for bones and osteoporosis is an overlooked 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. Food sources of magnesium include halibut, dry roasted almonds, cashews, spinach, whole-grain cereals, avocados, bananas and raisins.

5. 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.

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. Not only will the Vitamin C ward off a cold – it just might lessen the severity of your flashes!

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, as well as heart disease. Remember to add in weight training to strengthen bones and fight osteoporosis.

8. Of course you know that hot foods make you hot - both hot in temperature and hot in spiciness can start a hot flash, but did you also know that alcohol and caffeine are the two other major Dietary Triggers that can get your blood boiling?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, up against your front teeth - you will start to cool within seconds!

Hot flashes can occur at any time. During the day, wear lightweight layers and keep a Fan nearby. When you want to sleep (and who doesn’t?!) try a wicking night gown or pajama set from RedHotMommas.com – they carry the best moisture management clothing as identified by Good Housekeeping Institute. Wicking fabrics literally pull the heat and moisture away from you body, they dry in ¼ the time of cotton and don’t wrinkle.