Stay Healthy Inside and Out: Wellness Tips for Farmers

You take great care of your crops, but are you paying enough attention to your own health? Between spending long days outdoors, handling heavy machinery and chemicals, and stressing over market volatility, you go through a lot each season, which can add up. Here are a few tips on keeping your body and mind healthy in the long run.

Maintain Proper Nutrition and Hydration

Just like your crops, you need the right balance of nutrients and hydration in your diet to keep your body functioning at peak performance.

• Consume enough protein and grains to maintain stamina and muscle repair.
• Check your Vitamin D levels and take supplements if needed.
• Eat at least five servings of fruits and vegetables per day.
• Consume 8-10 glasses of water daily ― more if you’re spending long hours outside. Keep a water bottle handy and take water breaks to stay hydrated while out in the field.

Take Care of Muscles and Joints

Joints and muscle mass can deteriorate over time as a natural part of aging. Injuries that happen on the job can set you back or have you scrambling to find extra help in the field. Take care of your body today so it can be strong tomorrow.

• Always use proper lifting techniques and ergonomically designed tools to protect your back and knees.
• Adjust work practices to avoid poor posture or overuse of specific muscle groups.
• Practice strength training exercises like calisthenics, yoga or weightlifting when doing a lot of desk work.

Protect Your Skin From UV Rays

The “farmer’s tan” is a source of pride for many, but sun exposure can accelerate aging and increase your risk of skin cancer.

• Wear protective clothing like long-sleeved shirts and wide-brimmed hats. There are so many options for clothing specifically designed to protect from UV rays, which is a great backup for when sunscreen isn’t available.
• Apply sunscreen with a sun protection factor (SPF) of at least 15 to any exposed skin. Pay special attention to often forgotten areas, like your ears, lips and back of the neck.

Prevent Injuries While Working

About half of all injuries are the result of bad judgment, hurrying through tasks,  exhaustion and not paying close enough attention. Prevent injuries — for yourself, your workers and your family — by taking the extra time to prepare for safety.

• Stay alert and don’t rush.
• Make sure you’re wearing protective equipment and clothing. Some examples include high-quality earplugs or earmuffs, close-toed shoes, and tighter-fit clothing to prevent your sleeves from getting caught in machinery.
• Perform regular maintenance on equipment to prevent malfunctions.
• Always follow the guidelines provided when handling equipment and chemicals, including personal protective equipment (PPE).

Take Time for Mental Health

Farming is tough on the mind, too. You’re working long, irregular hours that can make it difficult to find time for yourself or your loved ones. High-stress situations are common, especially when things like weather are out of your control.

• Keep tabs on your mental state and look out for signs of stress such as tension headaches, irritability and anxiety.
• Build a strong network of friends, family, and fellow farmers and ag professionals.
• Practice mindfulness by setting aside time daily to relax, meditate or engage in mindful breathing, a relaxation technique that involves focusing on inhaling and exhaling without trying to control or change the breath.

Seek professional help, especially if stress or anxiety becomes overwhelming.