As funny as the jokes about them are, hot flashes can create real discomfort. Most women will suffer from hot flashes at some time during their transition into menopause. Some women suffer for as long as 10 years, and others only briefly. Regardless of where you fall in the range, there are ways you can naturally help reduce the severity and frequency of hot flashes by altering your diet. Here's how the Anti-Hot-Flash Diet will help:

• Some foods actually contain compounds called phytoestrogens that mimic estrogen and can help normalize the level of estrogen in your body, thus alleviating hot flashes. There is a particular type of phytoestrogen, known as isoflavone, that gives these foods their hormonal traits. This diet is loaded with isoflavone-rich foods (soy milk, flaxseed, whole grains and berries) to provide some cooling relief.

• Alcohol, caffeine and spicy foods can dilate blood vessels and bring on hot flashes. This plan avoids all three triggers.

Start eating the breakfasts, lunches, dinners and snacks that will help you beat the heat!