Menopause is a natural biological process that begins within a woman in her 30s or 40s and lasts into the 50s or even 60s. This transition is associated with hormonal, physical and psychosocial changes that take place in a woman's life.

The symptoms of menopause include:

• Achy joints
• Hot flashes
• Temporary and minor decrease in the ability to concentrate or recall
• Changes in sexual de sire
• Extreme sweating
• Headaches
• Frequent urination
• Early waking
• Vaginal dryness
• Mood changes
• Insomnia
• Night sweats
• Conditions commonly associated with PMS

Coping with many of these symptoms can be very draining and many times women turn to prescription medications or bottled chemicals, as I like to call them. In an effort to help woman effectively treat these symptoms, I have created a list of natural, healthy and safe alternatives.

As in most cases, diet and exercise have been shown to improve many of these symptoms. So if you haven’t figured it out by now, you should permanently maintain a healthy diet and exercise at least 4 times a week. That being said, let’s get into some interesting, healthy alternatives to coping with menopause.

First, as far as diet is concerned, I say model the diet of the Japanese women. Here’s why. According to Dr. Lindsey Berkson's estimates in "Hormone Deception", only 7 percent of menopausal Japanese women suffer from hot flashes. Compare that to the 55 percent of women living in the United States and you can see a significant difference. Soy is a significant part of the Japanese diet and research has shown it to be effective in preventing hot flashes in women. Edible beans, especially soybeans, contain the compounds genistein and daidzein, which are estrogenic compounds that aid in controlling hot flashes.

During menopause, drinking plenty of water is also very important as it replaces fluids lost to perspiration during hot flashes. Plus water has even been shown to prevent or minimize the hot flashes. I recommend drinking a glass of pure water every two hours.

Because they contain phytoestrogens, whole grains, oats, soybeans, tofu, flaxseeds, almonds, cashews, fresh fruits and vegetables should also be part of your regular diet.

Now that you know what foods to eat, let’s take a look at what foods you should definitely be staying away from. Any foods containing high amounts of caffeine should be avoided. Also forget about drinking carbonated beverages, which contain phosphorous and can increase bone loss. Because these they contain high saturated fats and decrease the body's ability to metabolize estrogen, commercially raised meats including beef, pork, and chicken should be avoided as well.

Aside from the type of food that you eat or avoid, supplementation is key as well. Here are my picks for menopause relief:

Vitamin E (800 IU to 1,200 IU daily) - Helps reduce hot flashes and night sweats. However, do not take this high dose if you're on blood thinning meds.

Take a high potency multivitamin that contains adequate doses of the B vitamins, which can reduce the effects of stress on menopausal women.

Magnesium (500 mg to 750 mg daily) - Aids in the absorption of calcium.

Vitamin C (1,000 mg to 2,000 mg daily) - helps absorption of Vitamin E and decreases capillary fragility.

Recognized for its breast pain relieving properties, evening primrose oil can also help with the mood swings associated with menopause. It can be purchased over the counter, either as Evening Primrose Oil or Borage Oil. The amount of GLA (gamma linoleic acid) in each capsule is what regulates the strength and potency. Start with 240mg per day for at least 2 months and then aim to reduce the dose.

Acupuncture has also been shown by researchers to effectively treat the symptoms of menopause as many other ailments to always keep that an option as well.