Small changes today can lead to big benefits tomorrow

It’s that time of year – many farmers are gearing up or have begun harvesting. Long hours, hot temperatures, summer storms, equipment breakdowns and other challenges are part of the “typical” harvest season. Health issues can be exacerbated due to additional stress. Here are some things we can do at home that are quick, easy, inexpensive and may provide significant physical relief for some common pains, and as an added bonus, boost our mental health, too.

All too often, farmers and ranchers have chronically sore, achy feet from standing for hours on cement floors in barns and shops. Sore feet can also contribute to sore knees, hips, and backs. Try soaking your feet in warm water with Epsom salt for about 20 minutes at bedtime. Massage your feet with lotion and put on socks. You might be surprised how much better your feet feel in the morning…I was! If you have diabetes, consult your health care provider before trying foot soaks. Another strategy is to roll your feet over a cold soda can. Doing this for 10-20 minutes per day (doing this a few times each day) can make a big difference by decreasing swelling and inflammation. Additionally, insoles can provide significant support and cushioning. Tight calf muscles also contribute to foot pain. Stretching the calf muscles twice per day, holding for 20-30 seconds, and repeating on each leg 2-3 times can help. This is a great reason to take that much needed break off the combine or baler. Not only does it give us a physical break, but a much-needed psychological break…even if only for a few minutes.

Chronic back pain is all too common. We can help our backs feel better even before getting out of bed. An online search for “low back stretches” gives good guidance on simple, easy stretches. When sitting in the combine, baler, or tractor, have good back support by sitting on a pillow and have a rolled-up towel between your back and the seat. When lifting, keep the object close to your body and bend your knees and hips and engage your leg muscles to help lift. Connect with your healthcare provider to see if you can benefit from over-the-counter pain relief such as ibuprofen or naproxen. Heat and ice can be our friends when dealing with back pain. Ice packs can help reduce swelling and inflammation in the first few days of an injury or flare up. After a few days, heat, such as a heating pad or heated rice bag, can be helpful.

In recent days, I woke up with a pounding headache and mild nausea. The headache felt sinus-related, and I have seasonal allergies. My best friend, who also happens to be a trauma nurse, recommended that I take my nasal allergy spray at bedtime to help alleviate the morning headache. It’s made a huge difference! Also, it’s recommended if you suffer from allergies to shower at night instead of the morning. That way, you don’t bring the pollen with you to bed.

Farmers and ranchers are also at risk for heat-related issues. A crucial prevention strategy is to drink water. When doing strenuous work, it’s advised to drink one cup every 15-20 minutes. Avoid caffeinated drinks, sugary drinks, and alcohol. Take breaks in outbuildings or air-conditioned cabs. Wear light-colored, loose fitting (but not too loose as to get caught in machinery) and breathable clothing, such as cotton. Wearing a wide-brimmed hat or ball cap helps keep the direct sun off your head and face. It’s important to recognize the signs of heat stress, including headache, dizziness, nausea, and confusion. A good resource on how to prevent and respond to heat illnesses can be found at www.agrisafe.org.

During harvest it can be difficult to relax and get a good night’s sleep. If you feel like you “can’t shut your mind off” before bedtime, write a list of things that are on your mind. You are physically and psychologically “offloading” those stressors which can help you relax enough to fall asleep. Keep the paper and pen by your bed. If you wake up with something on your mind, add it to the list so that you can fall back asleep without worrying about the task or chore the next day.

Remember the power of making time for re-charging and restoration, especially during the busy season. I recall seeing my grandma busy with various gardening chores, cooking, gathering eggs and feeding chickens, laundry, house cleaning, etc., yet it was a rare occasion that she did not stop at 3:00 PM each weekday to watch “The Days of Our Lives.” To this day, when I hear the theme song’s opening notes, I automatically think of her. Back in the early 1970s, we didn’t use complicated terms like “stress reduction” or “self-care” or “self-regulation.” People just knew the value of taking a break and did so…without overthinking it.

Good on you, Grandma. You were leading by example.

For more information on the Ask in Earnest initiative, go to www.askinearnest.org. Darla Tyler-McSherry, founder and visionary of Ask in Earnest, can be reached at askinearnest@hotmail.com.