If there was a way to minimize menopause effects through diet I guess most women would have preferred that on any HRT or other ways.

I would say you need to adjust your diet no matter how old you are. The sugars, starches and fast food in general are the enemies of a healthy life style. What is called the Mediterranean diet i.e. lots of fish, vegetables, fruits, olive oil those should be the main ingredients on your table. You can look it up in Google or Yahoo. Then there is another very important thing and its exercise, even just walking 5 times a week for half or one hour is so very important. If you can go to exercise classes that would be great. Sleep 7 hours a night I think these are the main guidelines. But, if you think these steps will diminish or minimize menopause effects, that would be an illusion. Some women experience very harsh symptoms and take HRT and some can live with the symptoms, its very personal.