Cut out sugar and all processed foods (i.e. cookies, cakes, chips, most things that are purchased in a bag).
Cut out caffeine, moderate alcohol intake, drink a lot of water.
Reduce the amount of meat you eat (i.e. try eating meat once a day, and when you do eat meat make sure its organic to avoid hormones, pesticides etc.)
Eating more calcium-rich foods, magnesium-rich foods and foods rich in vitamin E -- like cold-pressed oils, green leafy vegetables, nuts, seeds and almonds.
As well as plenty of mineral- and fiber-rich foods, like fresh vegetables will help lessen the hot flash effect.
Try eating a daily dose of sunflower seeds. 1/4 cup shelled or 1/2 cup with shells.