Increase intake of the following foods:

Approximately 80% of American women experience hot flashes, while only about 20% of women in many parts of Asia experience them. The difference between the two, researchers believe, is the amount of phyto-estrogens in the diet. These substances, which are found in plants, act a lot like estrogen when they get into the human body. Although these phyto-estrogens are much, much weaker than regular estrogens, they may help to ease the symptoms of the menopausal period for many women. Soy rich products: tofu, soymilk, soy nuts, edame, soy burgers, soy hot dogs, miso, soy ice cream, and many other products to which soy or soy protein has been added.

In addition to soy foods, these substances are found in highest amounts in flax seeds, sunflower seeds, bean sprouts, and legumes like garbanzo beans and peas. The best and most well-studied source of phytoestrogens is soybeans and soy products. Increasing consumption of soy foods and also of vitamin E may really help ease the transition through menopause.

Getting a little tired of soy? Well the same substances in soy, the phytoestrogens, that are so good for menopausal symptoms, are also found in a number of other legumes. Chickpeas, lentils, and peas are relatively higher sources, but most other beans contain some phytoestrogens.

These phytoestrogens act a little like the estrogen that your body used to produce, but are much milder. Enjoying a plate of cooked beans over some brown rice, or a bean burrito or two may be enough to help you start feeling better. And with all of the other health benefits of beans, you can't go wrong.

Flaxseeds are the richest food source of substances called lignans. In the body, lignans act a little like estrogen, one of the hormones that women stop producing at menopause. Although these lignans are much weaker than real estrogen, they may have just enough of an effect to put a damper on those uncomfortable symptoms. Sprinkle some ground flaxseeds over your salad or into a bowl of oatmeal.

High-lignan flaxseed oil is also a source of lignans and can be used to replace other vegetable oils in salad dressings. (High-lignan flax oil is a specially-processed version of this oil that has been allowed to retain some of the particulates found in the seed). It is important, however, to never cook with flaxseed oil as it can damage the beneficial omega-3 fats.

Although flaxseeds are much higher in lignans, sea vegetables, including dulse, hijikis, and arame, also contain lignans that may be helpful with those hot flashes. Throw some hijiki on that salad, right on top of the flaxseeds, and eat your way to a symptom-free menopause.

The lignans found in high levels in flaxseeds are also found in a number of other foods. In particular, they have been found in rye, oats, barley, and wheat germ. Sunflower seeds and bean sprouts also contain other types of phytoestrogens that may be helpful. Including some of these foods in your diet may not only help with this natural stage of life, they will also add wonderful variety.

Reports seem to indicate that yams (those of the Dioscoreae family) may be helpful during the menopause. Some cultures believe that eating yams can be beneficial, especially around this time of life. Laboratory studies have shown that yams contain compounds that are similar to substances that the body uses to make progesterone, another hormone that is normally produced prior to menopause. Like estrogen, however, production of this hormone stops during the menopausal period. Unfortunately, it is unclear whether or not these substances are actually used by the human body to make chemicals that would act like the missing progesterone. But since yams are so nutritious anyway, it certainly couldn't hurt to give them a try!

Several studies have reported that Vitamin E reduces the frequency of hot flashes in some women. Vitamin E is especially recommended for treating the hot flashes of women with a history of breast cancer who cannot take HRT.

It is unknown exactly how vitamin E prevents hot flashes, though it is known that vitamin E is very good for stabilizing blood vessel function. It may therefore prevent hot flashes by preventing the blood vessels from dilating so much and causing flushing. In addition, vitamin E is also excellent for preventing atherosclerosis and heart disease. Mustard greens, chard, turnip greens, and sunflower seeds are a few excellent sources of vitamin E.

Magnesium may help decrease stress and promote normal sleeping patterns through its ability to relax and calm the nervous system. Chard and spinach are two excellent food sources of magnesium.

Calcium has been found to reduce bone loss that accompanies the drop in estrogen levels caused by menopause. Excellent sources of calcium include spinach, turnip greens, mustard greens, and collard greens.

Omega-3 Fatty Acids have been found to reduce risk of heart disease and may help regulate hormone levels. (When estrogen levels drop, women become at greater risk for heart disease.) Some food sources of omega-3 fatty acids are flax seeds, walnuts and cold water fish, like salmon, cod, and halibut.

The following preventive measures may help diminish symptoms and reduce the risk of serious complications (such as osteoporosis and cardiovascular disease) associated with menopause: