I've been collecting data about my headaches and diet for almost four months now. I don't see any patterns - annoyingly, I get headaches nearly every day, so there's not much information - but I thought I'd post the data set and see if anyone sees anything. Here it is. Hopefully someone finds this an interesting problem.
It's written in note-to-self format (abbreviations like "strawbs" for "strawberries"; if I mention a complicated dish once then I'll shorten it when I eat the leftovers, as "pasta" for "pasta with artichokes and spinach and pesto"; times given approximately and not in a consistent form and often without specifying if they're a.m. or p.m., though they are in chronological order). Quantities aren't given, although if they're suspected to be relevant I may be able to remember specific instances (for unusual foods) or typical portions (for ordinary foods) - other details might also be recollectable similarly. I also don't notice when headaches go away, so I don't know how long they last except when they last all day or become noticeably worse during their course. My sleep schedule varied considerably over this period, but trends more night owl than early bird (for a while I was outright nocturnal). I moved three time zones west at the end of July, should that matter at all.
I'm not soliciting commentary on my diet except insofar as it can be compellingly related to my headaches.
ETA: Assume that every single day I'm drinking lots of skim milk. (2-6 cups depending on how much I eat and how it's spaced out.) There's a couple of exceptions, mostly when I'm in transit for most of a day or run out of milk, but not many and they don't seem to correlate with headaches.
So up your intake of fatty fish (http://en.wikipedia.org/wiki/Oily_fish) and chicken (chicken is cheap) and (mother)try to get more fresh vegetables.(/mother).
I'm just looking at what you're reporting and seeing a trend of someone who eats worse than I ever did, except for a very short time when I was in school and not working and would eat a plate of rice and soy sauce for lunch, with maybe a bagel and cream cheese if i had extra money, and then dinner would be half a pound of baloney and some french bread. Breakfast was caffeine.
And yeah, I had a LOT more headaches back then, and would just not bother to go to class on some days. meaning not leaving the house. When my finances got better...no, when my fiancee moved in and started insisting on "real" food (what, mac-n-cheese and hotdogs is real food!) things got a bit better.
I realize there's individual differences, but try to track not only what you're eating, but how many calories you're getting. If it's less than 1500 a day (which is fairly low, but you live in a moderate climate and don't get much exercise) I'd suggest adding aiming for 1800-2000 calories of "quality" food (vegetables, fish or chicken, more eggs (especially pastured eggs if you can afford them). Also nuts are a good source of proteins, fats and longer lasting starches.
My wife's doctor recommended magnesium supplementation for her headaches. Magnesium levels weren't tested, but the doctor said it may help, and some "real" studies seem to agree (http://www.ncbi.nlm.nih.gov/pubmed/9523054?dopt=Abstract).
Also, if you're on hormone therapy for either cycle stabilization or pregnancy prevention...No, it started way earlier than that, so that's not the cause. OTOH there was a study some 20 years or so ago linking use of birth control hormones with stroke, so if you're getting worse headaches consult your doctor to see if those risks are still relevant (this shouldn't have to be an office visit, merely a call to the clinic should do).
Pescetarian. Not going to eat chicken. I can eat more salmon, tuna, and trout, though. I already eat what seems like a ridiculous amount of eggs; I've been on this egg kick. Didn't use to eat them much.
I actually took magnesium supplements during part of the logged period (I was trying to fix my annoyingly high levels of fasciculation). They didn't have any effect on anything.
I am not on hormones for anything.