These culprits include sugar, caffeine, alcohol, refined foods, and spicy foods. Keeping a diary that notes symptoms and food intake can be helpful in pinpointing which foods may be provoking which symptoms. A normal dose is just 100-400 milligrams daily. Sugar and refined carbohydrates contribute to rnood swings. Caffeine can cause hot flashes.
Alcohol can cause hot flashes.
Estrogen Inhibiting Foods Osteoporosis Generally speaking, for healthy bones, women require 800 to 1,000 milligrams of calcium daily. During pregnancy, lactation, and menopause, calcium needs increase to 1,000 to 1,500 milligrams daily. To absorb calcium, your body needs Vitamin D. Vitamin D helps the small intestine absorb calcium and paves the way for calcium's uptake by bone. One of the best food sources of calcium is milk. A cup of milk daily will give you a good start to meeting your calcium requirements.