But HRT is not the only way to deal with hot flashes, vaginal dryness, headaches or night sweats. This article suggests a number of simple, accessible alternative treatments for these and other common symptoms of menopause. Benefits of these natural treatments include lessened incidence of side effects, reduced risk of cancer, increased sex drive and better sexual functioning, and overall better health.

Perhaps one of the most obvious but least well-known ways to help alleviate menopausal distress is through diet. It is important to maintain optimal nutrition and this may mean changing your habits. Avoid too much caffeine; if you have more than two cups of coffee per day, consider drinking green tea or decaffeinated coffee (which contains a small amount of caffeine).You should also keep alcohol consumption to one drink per day. Too much meat consumption, especially commercially-processed (non-organic) fatty meats like beef, pork and chicken, can interfere with metabolism and also decrease calcium levels. Carbonated beverages may contain phosphorous and this can leach calcium out of bones, leading to bone density loss. You may also find that decreasing your consumption of dairy products, refined sugar and white flour can help with any digestive complaints sometimes found in menopausal women. Eating healthier (less junk, more fresh fruit and vegetables) will also boost your immune system. Make sure you eat plenty of whole grains and raw nuts (almonds are a good choice) to keep blood sugar levels even and maintain a good ratio of Omega-3s and healthy fats.

Phytoestrogens are substances that occur naturally in plant foods and that can help alleviate symptoms caused by loss of estrogen production at menopause. This includes helping the vagina to produce natural lubrication. It is important to note that women whose menopause is due to surgery (such as a hysterectomy) may not respond as well to phytoestrogens as women who are undergoing menopause naturally. Their action is subtle, but phytroestrogens can really make a difference if consumed regularly. These foods include soy (in soy milk, tofu and tempeh), and black cohosh root, which can be ingested as an herbal tea or infusion, or in capsule or tincture form. Reminfemin is a black cohosh product available commercially. It is important not to overuse black cohosh as it can cause liver inflammation if too much is taken.

There are many nutritional supplements including vitamins, minerals and herbs on the market and it may seem overwhelming to select the ones that might help you. But a number of supplements are proven to be effective in relieving symptoms of menopause.

Acidophilus is a way of making sure that intestinal and vaginal bacteria (the "good" bacteria necessary for organ function) remain at healthy levels; you can take this in tablet form or it is found in natural yogurt. This can also decrease the likelihood of yeast infections.

Vitamin E can be very effective at reducing hot flashes and night sweats; take 400-800 IU daily. It is best to take Vitamin E separately and not as part of a multi-vitamin; many multi-vitamins also contain iron which cancels out the action of Vitamin E (an anti-oxidant).

Calcium supplements (up to 1500 mg per day) can also reduce these, as well as help remedy stress, muscle cramps, and insomnia, not to mention keeping bones strong and healthy. Calcium citrate absorbs more readily than calcium carbonate; ask your pharmacist about which brand to choose.Magnesium helps the absorption of calcium, and there are many supplements that combine the two with zinc (another necessary mineral).

Vitamin C (up to 2000 mg per day) is excellent for maintaining healthy skin (which can reduce the severity of hot flashes) and bolster immunity, as well as regulate bowel movements (some menopausal women experience a bit of irregularity). Vitamin C also helps increase the absorption of Vitamin E.

Red clover has shown promise in helping prevent bone loss and lower rates of endometrial and breast cancer (which menopausal women are more susceptible to). It may be taken as a supplement or in herbal tea form. This useful herb also contains loads of beneficial vitamins and minerals such as potassium and Vitamin C.

Other herbs considered beneficial for menopausal women include: dong quai (up to 1000 mg, 2-3 times daily), evening primrose oil (500 mg, up to 3 times daily), and ginseng (up to 500 mg, up to 3 times daily). Maca root is suggested for helping deal with any loss of libido; it is known in Spain as an aphrodisiac and contains many vitamins and minerals helpful for menopausal symptoms.It can be taken in capsule form (up to 900 mg per day) or boiled and made into a tea.

Be sure to inform your health care practitioner of any and all herbal supplements you are taking, even herbal teas, as some of them may interfere with other medications or be significant in some medical situations (such as use of anesthetic), and it is also possible to develop an allergy suddenly to almost anything.

Natural sources or estrogen and progesterone are available. Usually these are compounded into a cream base by your pharmacist. Applying these topically (to the skin) instead of ingesting them means fewer side effects and these forms are much easier to metabolize, so you need smaller doses. Ask your healthcare practitioner about the possibility of using natural sources, but be sure to clarify you do not want synthetic hormones such as those found in Provera.

Finally, the number one natural treatment you can take advantage of is exercise. Increased energy, regulation of body temperature, increased hormone production, better digestion, increased sex drive and a stronger immune system are but a few of the many benefits to regular exercise.