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 Hot flashes are caused by falling estrogen levels. Some doctors recommend estrogen replacement therapy for relief, depending on the severity and frequency of the hot flashes. Luckily, hot flashes stop within two years of menopause for eight out of 10 women.

 If you need relief from your symptoms and your hot flashes and sweats aren’t too severe or frequent, there are other treatment options before taking estrogen:

Vitamin E. Taking vitamin E every day helps relieve hot flashes for thousands of women. According to experts, you should start with 400 International Units (IUs) of vitamin E twice a day.

 If your symptoms aren’t diminished or relieved after one week, double the dose to 800 IUs twice a day. Good food sources of vitamin E include whole grains, wheat germ, nuts and vegetables oils. It is advisable though to consult your doctor before taking supplements because vitamin E can raise blood pressure.

Vitamin B-50. Combined with vitamin C, many women report relief from hot flashes. It is suggested to take one vitamin B-50 tablet every day with 500 mg of vitamin C.

Black cohosh. This root acts like estrogen, helping to reduce hot flashes and painful periods. A suggested dose is 40 milligrams per day. (Caution: Larger doses may be unsafe and aren’t necessary.)

Avoid spicy foods. If your hot flashes become a real problem, you may have to give up or cut down on spicy foods. If four-alarm chili is your favorite, try one-alarm for a while. Remember, it won’t be forever. Other food triggers include caffeine, alcohol and excessive salt or sugar.

Belly breathe. A belly-breath inflates your belly, not your chest. Take deep belly breaths, six to eight times per minute. Studies have shown that this technique by itself can alleviate hot flashes in some women.