Article: Carrying extra weight can make it easier to overheat, which will cause hot flashes or make them worse to deal with. Aim to get at least 200 minutes of moderate to intense exercise per week. Cut back on foods that are high in fat and sugar, and up your intake of fruits and vegetables to help lose weight.  Start cutting calories slowly by eliminating certain high calorie treats or replacing snacks with healthier options, such as baby carrots or low fat popcorn. Gradually replace fast food and other heavy meals with more nutritious choices like lean meats, whole grains, and fresh vegetables. Moderate exercise could include walking or light jogging, while more intense exercise could included cycling, jumping rope, or roller blading. Certain plant foods have estrogen-like effects on the body that reduce the frequency and severity of hot flashes. Make a point to consume more soybeans, lentils, and chickpeas, which have the highest concentration of plant hormones. Eat these foods 3-4 times a week, or less-potent plant hormone sources like flaxseed, grains, beans, garlic, fruits, and vegetables. Note that a serving size should be about 100 grams (3.5 oz). Caffeine can increase the frequency and severity of hot flashes and night sweats. Try to eliminate coffee, caffeinated sodas, energy drinks, and other sources of caffeine from your daily routine. If you can't get going without coffee, try limiting yourself to a cup in the morning to start the day. Caffeine can also be dehydrating, which may contribute to your hot flashes. Alcohol can increase hot flashes in some women, so listen to your body. Most women can drink up to 2 drinks per day without experiencing health complications. However, you should talk to your doctor about your individual health concerns regarding alcohol because everyone is different.  1 glass of wine is 5 oz. 12 oz of beer is considered 1 glass. 1.5 oz of spirits or hard liquor is considered 1 drink. Spicy foods can also trigger hot flashes in some women, so cutting them out of your diet can help you avoid hot flashes. Choose dishes with mild flavoring, and switch out spicy ingredients for milder options. When eating out, talk to your family and friends about choosing a restaurant with milder food options.
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Lose weight with diet and exercise. Incorporate plant hormones that mimic estrogen into your diet. Cut down on caffeine. Limit how much alcohol you drink. Avoid spicy foods if they affect you.