This 30-Minute Dance-Hybrid Workout Is Perfect for Busy People

How can I tell if I'm bloated?

Before I became a mom, it was easy for me to recognize the immediate signs of bloating. I only experienced it during PMS and the week of my cycle, but it always went away for a few weeks. Not only that, I used to be able to pinpoint which foods were the culprit of horrific period cramps and the inevitable gassiness that seemed to make my cycles 10x worse. Now, things are up in the air and I'm joining the ranks of other curious women who want to know what's considered bloating.

Dr. Connor says, "There are various symptoms a woman may experience if she’s bloated. Bloating may make you feel like your stomach is tight or full and can cause abdominal pain, swollen/distended stomach, flatulence, belching, and/or stomach cramps. It’s not uncommon to experience multiple symptoms of bloating at once."

I don't think I need to mention just how uncomfortable things can feel when experiencing multiple bloating symptoms.

What triggers bloating symptoms?

I mentioned my daily cycle as one of the reasons I knew I used to experience bloating, but there are more things that can trigger it. "Bloating occurs when your gastrointestinal or digestive system(s) are filled with gas or liquid and there are six common potential causes," says Dr. Connor.

She lists having gas as one of the first reasons. "It’s normal to experience symptoms of excess gas, especially after eating and/or drinking as you may have also swallowed small amounts of air. Certain factors may increase the likelihood that you experience bloating after eating, such as chewing gum, drinking carbonated beverages, and/or eating or drinking too fast."

Hearing this reminds me of the moments I was told to slow down when eating my food as a little girl.

There's also the chance that you have a food intolerance. I only speak for myself when I say that I'm only able to consume dairy in small increments and tomato sauce? Well, I can just forget that because lately my stomach skips bloating and heads right to nausea. What gives, you ask?

Dr. Connor says, "You can experience bloating if your digestive system has trouble breaking down certain foods. Common food intolerances that can lead to bloating include lactose intolerance, gluten intolerance, and/or fructose intolerance." Feeling mind-blown about possibly having a fructose intolerance? Same here, but Dr. Connor explains what happens when our body breaks down certain foods.

"There are also chemicals found in particular foods that can increase the chances of bloating after they’re ingested, including histamine (found in wine and cheese), caffeine, alcohol, sulfites (found in beer and wine), and monosodium glutamate (MSG – found in ripe fruit and cured meat)," she says.

If you're hearing someone play the world's smallest violin, it's me mourning the fact that my two greatest loves — wine and cheese — may not be the best things to consume together.

I can say it's been a while since I've been constipated, but only because my doctor all but demanded that I start taking probiotics and eating more probiotic-rich foods. Still, it always sucks when constipation happens which explains the bloating that tends to follow.

"When your large intestine absorbs too much water from your stool, it becomes harder and more difficult to pass. The resulting buildup of stool in your colon can lead to bloating, swelling, and stomach/abdominal pain, and you’re particularly susceptible to constipation if you’re not getting enough fiber, water, or exercise. Changes to your daily routine or an increased level of stress can also contribute to constipation and bloating," says Dr. Connor.

Somehow this is oddly comforting to know that stress can also be a culprit.

Like I mentioned before, starting your period is one of the reasons you can experience bloat. What Dr. Connor says next will occupy a space in your mind if you're never considered what happens during that special time of the month.

"Certain hormones, like estrogen, can cause your body to hold onto water, which can cause swelling in the abdomen. Estrogen can also interact with progesterone in your digestive system, leading to increased gas in your intestines. Bloating prior to your period may also be caused by the increase in volume in your uterus just before your period starts," she says.

I've been prescribed different medications after two of my surgeries and found that I experienced unusual bloating that led to horrific cycles. Dr. Connor says there's a reason why certain medications or supplements can cause this to happen.

"...fiber supplements can cause bloating or constipation when the supplement isn’t taken with enough water. Other medications that can lead to bloating and/or constipation include opioids like hydrocodone or oxycodone, non-steroidal anti-inflammatory drugs (NSAIDs) such as aspirin or ibuprofen, iron supplements, and antihistamines like Benadryl," she offers.

Although I no longer take Benadryl, I can confirm I experienced a ton of bloating when trying to combat my allergies.

Lastly, Dr. Connor says there could be underlying medical reason you're experiencing bloating. "People living with gastrointestinal diseases like Celiac Disease, an inflammatory bowel disease such as Crohn’s or ulcerative colitis, or irritable bowel syndrome are more likely to experience bloating, excess gas, and constipation."

She also says, "Underlying liver disease or cancers can also cause bloating in the abdomen, which is why you should talk to your doctor if you are experiencing prolonged symptoms associated with bloating, or if you’re having any additional symptoms such as vaginal bleeding, or pelvic pain, blood in your stool, difficulty swallowing, or any excess fatigue or unexplained weight loss."

What are some ways to reduce bloating in general and during PMS/menstrual cycles?

Dr. Connor says managing bloating can depend on what's triggering your symptoms. It's always best to schedule an appointment with your doctor if you concerned about your digestive health, but there are things you can do at home to provide some relief.

"At-home solutions include over-the-counter (OTC) medications like Gas-X or antacids that can be taken together or separately. Probiotics can also help reduce gas and restore the balance of bacteria in your digestive tract. Herbal remedies like peppermint, chamomile tea, or turmeric, can aid digestion, and peppermint oil can help relax muscles in the stomach that aid in the passing of gas."

She also suggests that you increase your fiber intake, incorporate exercise in your routine, and stay hydrated.

Everything You Need To Know About Stretching During A Workout

1. Why to Stretch: It’s not just for gym rats. According to Tipps, all of us, no matter how athletically inclined, should be incorporating stretching into our schedules.

“Many people ignore stretching when working out or just as a daily routine,” she says. “Stretching has an array of health benefits that serve as building blocks for longevity and physical well-being.”

Stretching increases flexibility, which improves range of motion in addition to improving workouts, and it delays the effects of atrophy later in life. It also aids posture and relieves stress. In terms of exercising, stretching has advantages both pre- and post-workout.

“Stretching increases blood flow to the muscles and improves your circulation,” explains Tipps. Because of this, failing to stretch beforehand can result in injury, and neglecting to do it afterward can lead to enhanced soreness and a longer recovery period. You’re also making yourself more susceptible to pain, inflammation, and tension in general, Tipps warns.

2. When to Stretch: Most people are at least vaguely aware of the benefits of stretching, but a lot of confusion surrounds when to actually do it during a workout. Contrary to popular belief, the heavy-duty stretching should be reserved for when you’ve finished exercising.

“After your workout is a better time to stretch with more dedication,” Tipps confirms. “Your muscles are tense, and they are tired and stressed in a good way. So stretching can help relieve that tension and reduce the soreness that results from working a muscle.”

Allot 10-15 minutes for these post-sweat stretches. Before your workout, simply stretch lightly, keeping the time to less than 10 minutes.

“Ease your muscles into the idea that you will be challenging them to perform,” Tipps instructs.

3. What to Stretch: Both of these stretch seshes should always address your arms, legs, and back, regardless of what areas that workout focuses on.

“There are different parts to each of these areas, so concentrate on those that your workout calls for that day, but don’t neglect everything else altogether either,” advises Tipps. “Remember, a lot of workout routines include compound exercises, which are multi-joint movements that work several muscles at one time.”

Although stretching might initially seem like yet another chore to add to your to-do list, its benefits are invaluable enough to no longer ignore. As Tipps encourages, “Stretch regularly, and over time you will reap the benefits and maintain your mobility.”

How do you stretch when working out?

There are quite a few stretches you can do when working out depending on what your body needs. No matter what you end up going with, remember not to force it — stretching should, well, stretch your muscles, but it shouldn't be painful! Check out these Pro Tips To Reach Your 2024 Fitness Goals, The Best At-Home Workouts, and 9 Easy Stretches You Can Do To Exercise At Your Desk for more ideas!

Is it better to stretch during or after a workout?

Nichole Tipps recommends saving your more intense stretches for after a workout. But don't be afraid to do a few easy stretches beforehand!

Billie Eilish And Sydney Sweeney's Sister Roadtrip Comedy

Sister Vibes

In Sister Vibes, Sydney Sweeney would star as Ruby opposite Billie Eilish's Lily. These two sisters might have opposite personalities, but they're both at a crossroads in their lives. Ruby is a meticulous, Type-A oldest daughter who's always played it safe in the corporate job she hates. Lily is a free-spirited artist struggling to find her place in the world, and although she dreams of making it big, she's afraid of losing her authentic self.

Feeling totally stuck and unsure about their futures, the sisters decide to go on a big roadtrip to fulfill their desire for adventure. As they make their way across the country (snacks in-hand and roadtrip playlist at full volume), they learn more about their dreams, themselves, and each other than they could have hoped for. And it wouldn't be a comedy without a memorable cast of characters Ruby and Lily encounter along the way! Pedro Pascal? Ayo Edebiri? Lindsay Lohan? (It's a trick question because I want to see all of the above!)

In their journey, Ruby and Lily encounter mishaps, unexpected detours, and some seriously profound self-discovery. From mistaken identities and spontaneous dance parties to moments that take their breath away, Sister Vibes would capture the essence of what it's like to be a young woman in 2024 with authenticity and relatability.Through the ups and downs, Ruby and Lily's bond as sisters is tested, but it always comes out stronger on the other side.

In this Billie Eilish and Sydney Sweeney movie, their characters discover that their greatest adventure is simply accepting who they truly are and supporting each other no matter what. As cheesy as that sounds — it's so important (and actually more difficult IRL than it sounds!).With its blend of comedy, heart, and vibrant wit, this contemporary comedy would celebrate the strength and resilience of women today. It explores themes of self-acceptance, authenticity, and the importance of meaningful connections in a digital age.