I'm 54 and suffer from night sweats and hot flushes. I'm extremely irritable and anxious. How can I get back on track? I have tried HRT but reacted badly to it.

Many fruits and vegetables contain hormone-balancing phyto-oestrogens - particularly effective are soya (miso, tofu and organic soya milk), lentils, chickpeas, fennel, garlic, seeds, alfalfa and mung bean sprouts, grapes, lychees, parsley and sage. Buy organic foods, eat plenty of complex carbohydrates, oily fish, nuts, seeds and their oils. Reduce intake of saturated fats, additives and preservatives, caffeine, alcohol and sugar. Also check out Natural Alternatives To HRT Cookbook, by Marilyn Glenville (Kyle Cathie). In the long term, these dietary changes may be adequate, but to get you back on track take MenoHerbs2, which offers a complete and balanced natural alternative to HRT. You may also be helped by taking Regulate Essence, by T3 Therapy (to balance the hypothalamus - the temperature regulator of the body) and Magnolia Rhodiola (see below).

I am 39, and have a one-year-old child. I have given up smoking and don't drink much. Six months ago I went to my doctor complaining of shaking/trembling and panicky feelings. My doctor said it was stress, and sent me home, telling me to get some rest.

Motherhood can be very stressful, and in the past you may have used smoking to calm you, but there are other, more healthy options. Supplement the nutrients we need more of when stressed - vitamin C, B complex, essential fatty acids, calcium and magnesium, which will also relax your muscles. Postnatal depression has a variety of symptoms and is more common than people think - nutritional deficiencies, lack of sleep and hormone imbalances can easily lead to fatigue and anxiety. Any female hormonal imbalance can cause the release of cortisol, the stress hormone. The best product for this is Magnolia Rhodiola Complex capsules, which contains magnolia (relaxes muscles and nerves, as well as helping to eliminate excess cortisol from the body), rhodiola (elevates mood) and theanine (an amino acid that calms the mind). All supplements from Victoria Health, 0800 389 8195 (victoriahealth.com).

· Emma Mitchell is a natural health therapist. Before following Emma's recommendations, you should consult your GP about any medical problems or special health conditions. Send your questions to Wellbeing, Guardian Weekend, 119 Farringdon Road, London EC1R 3ER. Email: ask.emma@theguardian.com.