Exercise Work out regularly. Even a brisk 30 minute walk can improve circulation, increasing tolerance for temperature extremes and thus reducing the onset of hot flashes. Research suggests that physically active women have less trouble with hot flashes than active women. Weight-bearing exercise also reduces the risk of osteoporosis. Diet While it is reduced estrogen levels that are responsible for hot flashes, their appearance in daily life can be triggered by caffeine, alcohol, spicy foods and excessive salt or sugar. Monitor yourself and avoid your hot flash triggers. Bone up on calcium Take at least 1,500 milligrams of calcium daily to offset the increased risk of the deadly bone-thinning disease, osteoporosis. Three 8-ounce glasses of low-fat milk a day suffice, as does a diet high in calcium-rich foods like broccoli, kale, and shellfish. Dressing Wear loose clothing in several layers so that you can "peel" off the top layer during a flash. Wear 100% cotton whenever possible. Cotton absorbs moisture and dries quickly. Synthetic fabrics can make you hotter by trapping the heat. Cool down Keep the thermostat set a few degrees cooler than usual, especially at night. When possible, splash your face with cold water, take a cold shower, or run cold water over your hands at the first sign of a hot flash. Keep an ice-cold drink handy, especially at your bedside.   ABOUT THIS PROGRAM | UNDERSTANDING MENOPAUSE | WEATHERING THE CHANGE | MORE INFORMATION | RETURN TO THE CHANGE MAIN PAGE © 1998 Prairie Public Broadcasting, Inc.