Headspace problems with AR's that are in any reasonable condition are about as common as unicorns.
Most kabooms are from something other than headspace... case head separation due to bad brass, plugged bore, etc.
The preoccupation about headspace comes from the old gunsmith's warning, "always check headspace on military rifles". This was because after WWI and WWII great numbers of surplus military rifles, many of questionable condition, came into the US.
You don't see Joe Nimrod Deerhunter checking his headspace every season, do you?
You can buy an upper from any of a number of reputable outfits, and fit it with a bolt from any other and you will have no problems.
The military armorers do check headspace at regular intervals, but rifles in basic training, or other uses, might or might not be very high milage. Even if it had excessive headspace, it is still unlikely to cause a kaboom.
The caution about not swapping bolts is that each bolt and barrel break in to a unique wear pattern. If bolts were swapped, a new wear pattern would have to be established, and wear would be accellerated. Still, not a big deal. The rifle is not going to blow up. If it was a problem, there would be gazillions of dead GI's.
(I'd also like 9supercomp to tell us all about it.)