Stimulants like coffee, alcohol, spicy foods and chocolate can trigger hot flashes and night sweats. Caffeine and alcohol are also diuretics that may hasten dehydration and contribute to these symptoms. You need 1,200 mg of calcium a day, which you will get from eating/drinking 2-4 servings of calcium rich foods, like dairy products, sardines, canned salmon, broccoli and legumes. Women who're going through menopause need 8 mg of iron a day. It can be found in lean red meat, chicken, fish, eggs, nuts, and leafy green vegetables. Fresh fruits and vegetables have lots of fiber, contributing to the 21 g of fiber you need every day. Many also have plant-based estrogens that are more gentle than estrogen in the body or synthetic estrogens. Eat a wide variety of produce to get the most vitamins and minerals possible. A small piece of fruit, or large slice of melon or pineapple, is one serving. Three heaping tbsp of cooked vegetables counts as one serving. Other good sources of fiber include whole-grain breads, cereals, pasta, and rice. Soy contains plant estrogens, called isoflavones, that may reduce symptoms of menopause. It is preferable to get soy from foods in your diet rather than use supplements, since research on the safety and efficacy of supplemental soy is ongoing. Try adding tofu or tempeh to your meals instead of meat some nights. Roasted soy nuts make a great snack and are healthier than peanuts. Other foods with phytoestrogens include pumpkin, sesame and sunflower seeds, and certain vegetables, like celery, green beans and rhubarb. Protein rich foods containing this amino acid include turkey, cottage cheese, oats and legumes. Tryptophan helps the brain make serotonin, which can moderate your mood through the day and help you control ability to sleep and your appetite. Other ways of controlling mood swings are to avoid skipping meals, especially breakfast, and limit your sugar intake. Also, drinking a glass of cool water at the onset of hot flashes might lessen their strength by cooling down body temperature. The aging process itself, of which menopause is a part, reduces the body's ability to conserve water, and hot flashes and night sweats increase water loss more. Dehydration prevents nutrients and oxygen from circulating through your body properly. Women who drink more water typically have less frequent and severe hot flashes overall. Staying hydrated also eases moodiness and anxiety. Keep a glass of water near your bed so you can drink it if the onset of night sweating wakes you up.

Summary: Avoid stimulants before bed because they trigger hot flashes. Make sure you are getting enough calcium to protect your bones. Eat iron-rich foods daily to meet your nutrient needs. Eat at least 5 servings of fresh produce daily. Eat some soy to help relieve your menopause symptoms. Include foods with tryptophan if your moods are unstable. Drink at least 8c (1.9L) of water daily to stay hydrated.

This will invoke a drop-down menu. It's toward the bottom of the right-click menu. On some versions of Vista, this option may say Properties instead. This link is at the bottom of the "Personalize" window. It's near the bottom of the "Display Settings" window. Dragging the slider to the left will decrease your screen resolution, while dragging it to the right will increase the resolution. Raising your resolution will make things smaller, while lowering the resolution will make things larger. If you are having difficulty seeing things on your computer, try lowering your resolution. If you want the clearest picture possible, raise the resolution to the size recommended for your display. It's at the bottom of the window. Doing so will prompt you to confirm your choice. Doing so will save your resolution settings.

Summary: Right-click the desktop. Click Personalize. Click Display Settings. Click and drag the "Resolution" slider left or right. Click OK. Click Yes when prompted.

This will tell your teacher what to expect from the letter. For example, you may be writing your teacher a letter of appreciation. Say, "I am writing this letter to tell you how happy I am to be in your class because you are the best teacher. This year has been hard, but you helped me do my best." Consider why you are writing the letter, then choose the best examples to show your teacher what it is that you appreciate about them. To make your letter more personal, be specific and tell them how their actions made you feel. You could write, "I appreciate the time you spent tutoring me after school. I felt like I would never understand multiplication, but you never let me give up. I'm so happy you're my teacher!" If you're having trouble deciding what to say, grab a sheet of scratch paper and do some brainstorming. Write down reasons why you like your teacher, times that they've helped you, or what you've learned from them. Then pick a few of your favorite reasons and use those in your letter. Write 1 to 3 sentences that sum up what you've said. Remind your teacher that you are appreciative of what they've done for you. You could say, "Thank you for being a great teacher this year. I'm so happy I got to be in your class. I hope you have an incredible summer!"
Summary: Start with 1 to 2 sentences telling your teacher what the letter is about. Give your teacher a few examples of what you appreciate about them. Finish the body of your letter by thanking them again.