Hello. Who advised you against HRT?
I suggest that if you haven't already done so, to get an appt to an NHS Menopause Clinic - not a gynaecologist or oncologist. Make a list of symptoms/food intake etc. to chart progress and have something to discuss. What is suggested doesn't have to be taken, it will give you a guideline as to what is available which is tested and approved.
Herbal medication can be dangerous. These should not be taken long term.
Quality of Life is important. What 'risks' would you be under should you opt for HRT? Some anti-depressant medication can ease flushes. Pain relief can help with achy limbs, mainly due to the drop of oestrogen which may cause muscles to become lax.
Let us know how you get on. Menopause is 'natural', however, the effects can be life changing. R U at work, do you have child care or elderly relative responsibilities which may impact on your over all well being.