The holiday season may have you on the look-out for foods that trigger your migraines—you probably know what they are! But do you know about the good foods that may actually help prevent migraines? In this newsletter, you’ll learn what they are—and famous trigger foods that can actually tame an attack in progress. Plus, is anger a migraine symptom or a trigger? And what tips really work for keeping holidays migraine-free? Read on to find out!

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Tina Sanders

Linpharma Customer Education



Eat Your Way to Fewer Migraines

You know that certain foods can cause migraines. That’s why you may need to avoid typical culprits like red wine, aged cheese or pizza. But did you know that certain foods can actually fight migraines? These foods may even prevent migraines—and without the side-effects of drugs.

Knockout nutrients to the rescue Foods rich in magnesium, calcium, CoQ10, Vitamin B2, complex carbs and fiber have been shown to help reduce the frequency and severity of migraines. Even ordinary kitchen spices play an important role. And , though not technically a “food,” water is a front-line defense against migraines. Individually, these foods deliver vital nutrients. Together, they support the overall neurological health it takes to beat and rebound from migraines.

Double your defenses against holiday migraine If you’d like to prevent migraines from spoiling the fun this holiday season, don’t just avoid known trigger foods: fill up on migraine-tamer foods, too!


  • Dark green vegetables. Best when cooked. Try broccoli, spinach, kale, collards and chard.
  • Carrots, sweet potatoes, yellow squash—again, best when cooked.
  • Cherries, berries, pears and prunes
  • Ginger--ground or freshly grated
  • Navy beans
  • Potatoes
  • Vanilla
  • Dairy (source of Vitamin B2 and calcium)
  • Salmon and sardines (sources of CoQ10 and Omega-3s)
  • Sesame seeds (magnesium rich and they help stabilize estrogen levels)

  • Citrus fruits, apples, bananas, peaches, tomatoes
  • Yeast products (beer, bread)
  • Aged/processed meats and cheeses
  • Pickled and fermented products
  • Wheat products

Plus: did you know that when you’re actually starting a migraine, some typical trigger foods can actually stop it from developing? Find out more in our PDF: Foods That Help When Migraines Strike.

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Keeping anger from triggering migraines means doing two things: (1) Improve your ability to handle anger through relaxation techniques or positive ways of venting and processing your feelings. (2) Improve the elasticity of your blood vessels and the way your brain metabolizes nutrients so your body becomes more resilient when anger does flood your system with hormones.

NOTE: Both Petadolex® and Dolovent™ address this second goal by toning blood vessels and maintaining overall brain health.

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5 Tips for a Migraine-Free Holiday

1. Keep to your routine. Especially avoid skimping on rest and rising earlier or later than usual. You may also want to add an extra defense to your prevention strategy (for example: using both Petadolex® and Dolovent™ during the stressful holiday season, or adding an Omega-3 supplement).

2. Eat three times or more each day to avoid blood-sugar highs and lows that can trigger migraines.

3. Avoid overuse of medications. To avoid rebound headaches and over-reliance on painkillers, use meds sparingly and only when you absolutely must.

4. Defuse the stress of the season: anticipate situations likely to provoke stress and be ready with tactics like short breaks or naps, relaxed breathing techniques or taking a walk.

5. Avoid over-indulging. Maybe you don’t have to abstain completely from so-called trigger foods. In fact, little wine and cheese might not be enough to trigger a migraine. Even a little chocolate might be okay. But cross the threshold of your own personal tolerance and you could find yourself dealing with an alcohol or sugar hangover plus a full-blown migraine. Know your triggers and respect your limits.

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