Stress Resiliency for Women in Agriculture

Monthly Blast | September 2023: Stress Resiliency for Women in Ag

According to the 2017 USDA Census of Agriculture, there are “1.2 million female producers, accounting for 36 percent of the country’s 3.4 million producers [and] more than half of all farms (56 percent) had a female producer.” ¹

With the number of women in agriculture on the rise, we feel it is important to share not just how to stay safe but also how to stay healthy in a physically and mentally demanding lifestyle.

We know that farming and ranching is a rewarding yet stressful occupation. US farmers are nearly 2x more likely to die by suicide than people engaged in other occupations and many farm owners, managers, and workers often suffer in silence due to the stigma around mental health and/or lack of available resources.

Now, some research indicates females are more vulnerable to stress, especially chronic stress.

According to one study in 2011, men and women tend to react differently to stress—both psychologically and biologically. The female biology is more sensitive to stress and this stress significantly impacts hormone balance. Chronic stress fatigues our bodies and negatively impacts our mental health and our body’s ability to cope, heal and recover. ^2,3

So, how does the stress response work?

1. When we face a perceived threat (an approaching deadline, an upcoming bill, worry about the weather, drought, etc.), the hypothalamus (small region at the base of our brain), sets off an alarm system in the body.
2. Through nerve and hormonal signals, this system prompts the adrenal glands (small glands on top of our kidneys) to release a surge of hormones, such as adrenaline and cortisol.
3. Adrenaline increases heart rate and blood pressure. The surge of adrenaline is very short only lasts about an hour once the stressor is gone.
4. Cortisol, the primary stress hormone, increases blood sugar and prepares the body for fight or flight mode and can remain high for a long period of time lasting days if not weeks even if the stressor is gone.
5. Cortisol changes immune system responses, suppresses the digestive system, and the reproductive system.
6. This complex natural alarm system also communicates with the brain regions that control mood, motivation, and fear. ⁴

 

 

So many women are in a constant state of “fight or flight” due to elevated cortisol and chronic stress.

Some signs and symptoms of elevated cortisol include anxiety, depression, irritability, trouble sleeping, hormone imbalance, weight gain, no morning appetite, headaches, and cravings.

While it is not always possible to remove the stressors in our lives, we can implement practical steps to help our minds and bodies become more resilient to stress.

Some steps include:

• Get enough protein.
  • Eating a high protein meal can support stable blood sugar levels, improve energy levels, and balance hormones. Try to get at least 30 grams of protein at breakfast and avoid sugary processed foods.
• Eat within an hour of waking.
  • Cortisol is highest when we wake up and lowest about 3-4 hours after we fall asleep. One practical way you can lower cortisol levels is by eating a protein rich breakfast within an hour of waking up and BEFORE drinking coffee.
• Reduce caffeine intake.
  • While it is tempting to depend on caffeine when we are tired or exhausted, what our body really needs is a nourishing meal (protein, fat, and carbs) and hydration.
  • Caffeine consumption raises the risk of having a panic attack and increases levels of anxiety.
• Hydrate with minerals.
  • While it is important to drink enough water throughout the day, many women are depleted of minerals that contribute to hydration. During stressful periods, zinc and magnesium can be easily depleted. Magnesium may help to manage your stress response system and cortisol levels. Low levels of magnesium in the body can increase stress, and high levels of physical or mental stress can lower magnesium.
  • Minerals like sodium, potassium and Vitamin C help support the adrenal glands. Consider adding an electrolyte mix with sodium and potassium to a glass of orange juice or water (look for a mix without lots of refined sugar, artificial ingredients, or colors). For a low-cost homemade option, mix a ½ cup of orange juice with a ½ cup of coconut water, and a sprinkle of unrefined salt (sea salt or Himalayan salt). This trio also helps maintain hormone stability, proper hydration, and electrolyte balance.
• Practice your breathing.
  • Breathing exercises or deep breathing helps to regulate our nervous system and engage the parasympathetic nervous system responsible for the rest and digest mode. This can help reduce anxiety and panic attacks and put our body out of the “fight or flight” mode.

To be used for educational and inspirational purposes only. Please consult with your health care provider about any health concerns and/or before incorporating any new supplements or regimens. 

 

 

1. https://www.nass.usda.gov/Publications/Highlights/2019/2017Census_Female_Producers.pdf
2. Verma R, Balhara YP, Gupta CS. Gender differences in stress response: Role of developmental and biological determinants. Ind Psychiatry J. 2011 Jan;20(1):4-10. doi: 10.4103/0972-6748.98407. PMID: 22969173; PMCID: PMC3425245.
3. Sandanger, I., Nygård, J.F., Sørensen, T. et al. Is women’s mental health more susceptible than men’s to the influence of surrounding stress?. Soc Psychiatry Psychiatr Epidemiol 39, 177–184 (2004). https://doi.org/10.1007/s00127-004-0728-6
4. https://www.mayoclinic.org/healthy-lifestyle/stress-management/in-depth/stress/art-20046037
5. Aucoin M, LaChance L, Naidoo U, Remy D, Shekdar T, Sayar N, Cardozo V, Rawana T, Chan I, Cooley K. Diet and Anxiety: A Scoping Review. Nutrients. 2021 Dec 10;13(12):4418. doi: 10.3390/nu13124418. PMID: 34959972; PMCID: PMC8706568. https://www.psychologytoday.com/us/blog/rhythms-recovery/202007/little-known-cause-depression
6. Młyniec, K.; Gaweł, M.; Doboszewska, U.; Starowicz, G.; Nowak, G. The Role of Elements in Anxiety. Vitam. Horm. 2017, 103, 295–326.