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Whole grains. Whole grains such as barley, oatmeal, and brown rice are beneficial in preventing hot flashes. Dietary fiber is a primary component in helping to restore correct estrogen levels in premenopausal women. You can also try eating potatoes (they're better with the skin on) to get your necessary starch.
Black Cohosh is a rich source of natural compounds that has been shown to help reduce hot flashes.* It has been used for centuries throughout the world to provide support for many areas of female health.