Alison Cullen is a Nutritionist with a special interest in Phytotherapy

Q: I'm a 46-year-old recently postmenopausal woman suffering with hot flushes. I believe Agnus castus is good for regulating these. Could you please tell me what dosage, which is the best form, when and how often I should take it?

A: Agnus castus is really not the key remedy for hot flushes - it is excellent for PMS, but rarely works for flushes because it does the opposite of what you need with flushes, which is to raise oestrogen levels. There are a couple of herbs you can use: if it is really just the flushes you are getting then try Sage tincture (found as Menosan sage drops or tablets), which should work within 2 to 4 weeks. That's the fastest-acting way to take it as tablets take longer to work. If that doesn't keep the flushes at bay, try Black Cohosh tincture - again, taking it in liquid form will mean a faster result than taking a tablet.

Q: I have just been diagnosed with an intolerance to cow's milk and borderline to soya bean. I am 52 years old and menopausal and I am wondering if I should take a calcium supplement to prevent osteoporosis? Also breakfast is now a problem, so can you suggest milk suitable for cereals and in tea?

A: Don't worry about getting enough calcium. As long as you are eating properly there will be no lack of it in your diet. We are programmed to think that only dairy products contain calcium, but it's not true. The following foods are particularly rich sources:

Green leafy vegetables, tofu, sardines, salmon, dried figs, almonds, watercress, pine kernels, white cabbage, kidney beans, sesame seeds, spring onions, parsley, raisins, brown rice, brazils.

However, practically everything has calcium in it to some extent. Osteoporosis isn't usually the result of lack of calcium, but calcium not absorbing due to lack of magnesium (which is in all the wholefoods and greens) and acidity caused by smoking, caffeine, excessive alcohol intake and stress.

Use oat milk (which has lots of calcium and magnesium in it), and take Urticalcin, which helps to get calcium into the bones.

We regret that it is not possible for us to print answers to all the letters Ali receives. Remember that back issues of Healthy Way articles and Ask Ali are available on: www.healthywaymagazine.com