PULSE NO PAINKILLERS - AND NO HEADACHES.

Byline: Mariko Thompson Staff Writer

Migraine is within all of us. That's the premise of ``Heal Your Headache'' (Workman Publishing; $13.95) by Dr. David Buchholz, a neurologist at Johns Hopkins University School of Medicine.

An estimated 25 million Americans suffer from migraines. As many as 45 million say they have chronic headaches. Most people differentiate between migraines, tension headaches and sinus headaches. But Buchholz says migraine is the mechanism beneath most headaches.

``Migraine is a mechanism, not a type of headache,'' he said. ``It's built into all of our brains. It's why we all have headaches to some degree.''

Whether we get headaches and how severe they are depend on our individual thresholds to triggers, which can include stress, hormones, weather, sleep disturbances and certain foods. As long as our exposure to triggers remains below our threshold, we don't have headaches. But once the triggers surpass the threshold, the nerves that come out of the brain stem become activated, releasing a chemical that causes blood vessels to become inflamed.

The head pain can be one-sided and focused in one spot, or diffuse and bilateral. Other symptoms include neck stiffness, nausea, vomiting, diarrhea, dizziness, visual auras and sensitivity to light.

Buchholz recommends three steps to control headaches:

--Stop taking painkillers. Over-the-counter headache remedies containing caffeine, prescription painkillers (such as triptans) and decongestants can cause rebound headaches.

--Reduce your trigger load. Common triggers that can be avoided include caffeinated coffee, tea and cola, as well as processed meats, monosodium glutamate (MSG), aged cheese, nuts, alcohol, vinegar, citrus fruits and onions.

--Take daily preventive medication to raise the body's threshold level. This is only necessary if the first two steps fail to provide relief. Commonly recommended medications include beta blockers, calcium channel blockers and tricyclic antidepressants.

``Too many people believe they're stuck with their headaches,'' Buchholz said. ``While headaches are natural, they're not necessary.''

MOVE OVER, KIDS: Schoolchildren have been earning fitness awards from the President's Council on Physical Fitness and Sports for decades. Now parents and grandparents can earn medals along with their kids. The council has launched a free interactive Web site where participants log their physical activity and receive points toward bronze, silver and gold medals. Points are based on the amount of energy each activity burns. If you run five miles a day, you'll earn the 20,000 points needed for a bronze medal in about six weeks. Ready to take on the challenge? Visit www.presidentschallenge.org.

SLEEP TIGHT: Nothing eases the transition into parenthood better than a baby who sleeps. According to Dr. Marc Weissbluth, a pediatrician and sleep researcher, it's never too early to begin sleep training. Unhealthy sleep patterns can lead to cranky, overtired babies. Weissbluth shares the latest research, common mistakes and tips for establishing good sleep patterns in the revised and updated edition of ``Healthy Sleep Habits, Happy Child'' (Ballantine Books, $14.95). Tips include starting as soon as you get home from the hospital, keeping intervals of wakefulness no longer than one to two hours, and involving fathers in soothing the infants to sleep.

FOOD FUND-RAISER: The Whole Foods Market on Sepulveda Boulevard in Sherman Oaks will contribute 5 percent of net sales on Aug. 20 to the Celiac Disease Foundation. Celiac disease is a lifelong digestive disorder that damages the small intestine by interfering with the absorption of nutrients. People who suffer from the disease avoid foods with gluten proteins. Wheat-free and gluten-free foods will be available for sampling, and experts on the disease will answer questions between 10 a.m. and 8 p.m. Whole Foods is at 4520 N. Sepulveda Blvd. Information: [phone].

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(1 -- 2) no caption (book: ``Heal Your Headache'')

(3) Neurologist David Buchholz says minimizing ``triggers,'' which can include stress, caffeine and citrus fruits, will prevent headaches.

(4) no caption (book: ``Healthy Sleep Habits, Happy Child'')