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Ordunez 2014

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268,275 An observational study that included 6,040 women who experienced natural menopause found that, after following them for nine years, those who ate diets high in fruit and those whose diets closely reflected a Mediterranean diet were about 19% and 20%, respectively, less likely to report hot flashes, while those who consumed a high-sugar/high-fat diet were about 23% more likely to report hot flashes

For more noticeable cosmetic effects, you'll want to stick with it for at least one to two months

doi: 10.1038/ajg.2012.219