Sugar and sugar substitutes send blood sugar levels up and when they come down you may feel irritable, moody, depressed, dizzy, headachy or weak.

Experiment until you find out which foods are most optimal for your energy requirements.

Menopause Specifics: Hot Flashes

VITAMIN-E: Vitamin-E enhances the effect of estrogen in the body. Start with 400 IU (international units) daily. You can increase up to 1,600 IU a day, if necessary. Take it at whatever time of day suits you. Don't use vitamin-E in high doses if you have high blood pressure, or if you are on drugs that decrease blood clotting.

VITAMIN-C AND BIOFLAVONOIDS: One controlled study of 94 women showed that women who received 200mg of vitamin-C combined with 200mg of bioflavonoids six times a day for hot flashes, 67 percent reported complete relief and 21 percent reported partial relief.

EVENING OF PRIMROSE OIL: Take two capsules a day, after meals. Work up to six or eight a day. A possible side effect is diarrhea. If this occurs, cut back on the dose, or take the capsules with meals.

BEE POLLEN: Start with two capsules or chewable tablets a day. Work up to as many as 12 or more until the hot flashes stop. Take it throughout the day, whenever it suits you. Make sure you aren't allergic to bee pollen.

Menopause Specifics: Mood Swings, Irritability And Insomnia

MEGA B-50 CAPSULES: Take one or two with breakfast and one or two more with lunch, depending on how stressed you feel. Never take Mega B-50 at bedtime. It may keep you awake.

CALCIUM-MAGNESIUM CAPSULES: Take 600 to 1,200mg calcium and 300 to 600mg magnesium at bedtime on an empty stomach. Take the low-end dose if your diet is excellent and not too high in protein. If your diet is poor or high in protein, take the high-end dose. The capsules have a calming effect and will help you sleep.

TRYPTOPHAN: Tryptophan is an amino acid, one of the building blocks of protein and is available only by prescription. In doses of 2,000 to 4,000mg it helps you to sleep without a hangover effect. It is not yet officially approved for this usage. In the U.S. tryptophan is available by prescription as 5-hydroxy-tryptophan (50mg of 5-hydroxy-tryptophan equals 500mg of tryptophan).

VITAMIN-C: Take a capsule of 500 to 1,000mg three times a day. It is best to take a natural vitamin-C supplement containing bioflavonoids.

Vaginal Dryness

VITAMIN-E: Use the same dose as suggested for hot flashes (don't double the dose for the two symptoms).

VITAMIN-C: 500 to 1,000 IU three times daily.

VITAMIN-E OIL OR CASTOR OIL AND VITAMIN-E OIL MIXED: Insert these oils into the vagina with an eye dropper or cotton tip applicator or rub into the area by hand.

REGULAR SEX OR MASTURBATION: Regular sexual activity increases the tone and lubrication of the vaginal tissues.