5 Celeb-Approved Ballerina Buns Worn by Rihanna, Shay Mitchell, and More

Kelly Vaughan
Dec 17, 2018

With so many gorgeous gals taking their tresses to the next level with colors, cuts, and styles, it’s only natural to have a major case of hair envy. The Mane Attraction will help you sort through which looks are worth trying with a biweekly dive into the latest hair trends taking over the red carpet and Instagram.

Let’s get one thing straight: We love a good messy bun. But, as much as we hate to admit it, the effortless style doesn’t always fit in with the occasion — whether that’s a board meeting, first date, or parent-teacher conference. You know what is, though? A universally flattering modern-day ballerina bun. Before you go cringingover memories of foam donuts and your mom pulling your hair too tight, hear us out. When styled with added volume, clip-in fringe, or braids, these throwback hairstyles can make quite the first impression. Best of all, they won’t take much longer than your go-to messy bun to create.

To help you get in on the celeb-approved hair trend — worn by Rosie Huntington-Whiteley, Rihanna, and Shay Mitchell, just to name a few — ahead you’ll find step-by-step instructions straight from their stylists.

ROSIE HUNTINGTON-WHITELEY

If you’re of the thought process that the bigger the bun, the better, look no further than Rosie Huntington-Whiteley. While wearable for all face shapes, this particular bun is especially flattering on oval face shapes, as, according to celebrity stylist Jonathan Colombini, the wide knot brings attention to the jawline and away from the length of the face. (Photo via Stephen Lovekin/ Getty)

To imitate her elegant updo, prep your strands with a leave-in conditioner (like Leonor Greyl Condition Naturelle ($38)). If you have particularly frizz-prone tresses, you may also want to apply a smoothing serum (like IGK’s CRYBABY Anti-Frizz Smoothing Serum ($25)). Allow it to air-dry, or blast it with medium heat to speed up the process. Once your mane is dry, use a boar bristle brush to smooth strands back into a high ponytail at the crown. “Keep the pony straight and wrap hair counter-clockwise,” says Colombini, who created the above style on Huntington-Whiteley. Secure the bun in place with a bobby pin at the top and bottom of the bun, making sure that all pins and ends are tucked out of view.

RIHANNA

Instead of rocking a smoothed-back voluminous pony, follow Rihanna’s example and give your strands the wrap-around for an elevated bun. (Photo via Jason Merritt/ Getty)

Start with a high ponytail at the crown of your head. To nail the rough appeal of the “Wild Thoughts” singer’s updo, spray your ponytail with a light-hold texture spray (like OUAI’s Texturizing Hair Spray ($26)) and gently tease the strands, pushing from the ends up toward the roots. Remember: The goal is to add a little volume, not go all-out ’80s. After giving your pony a little grip and grit, twist it clockwise down to the ends while wrapping in a clockwise direction. Pin the bun in place and clip in a faux fringe under the bun, fanning it out over your forehead. “The clip-in fringe is the [golden] touch to closing in a hairline that may sit further back,” Colombini, the pro behind RiRi’s bun, says. “It draws the eye straight to her hazel eyes and bold, powerful lip.”

SHAY MITCHELL

If you have a round face and aren’t convinced you can pull off the ballerina bun style, get excited for this top-knot hybrid. According to celebrity stylist Andrew Fitzsimons, “Top knots elongate the shape of the head, giving the appearance of a more oval-shaped face.” (Photo via Andrew Fitzsimons)

Recreating this look couldn’t be easier. “Smooth the hair into a ponytail at the crown and secure with an elastic,” Fitzsimons, who created the above hairstyle on Mitchell, says. Once secured, braid the ponytail and wind it around itself to form a bun. Secure with pins and finish with a spritz of light-to-medium hold hairspray (like Alterna’s Caviar Anti-Aging Working Hairspray ($30)).

BELLA HADID

“This one is all about thecenter part,” celebrity stylist Cash Lawless says. A strongsymmetrical middle divide instantly elevates any bun hairstyle thanks to the “modern, fashion-y twist on the classic ballerina bun,” he says. (Photo via Marc Piasecki/ Getty)

To get the look, create a clean center part using a rat-tail comb. “Wet the hair with water and blow-dry flat against the root in the direction of the bun without messing up the center part,” says Lawless, who works with Hadid (although he did not create this style). Once dry, spray a boar bristle brush with generous amounts of hairspray and comb both sides back, again maintaining the center part. Pull your hair into a ponytail, twist it into a traditional bun, and pin it in place.

CAMILA COELHO

If you aren’t quite ready to give up your messy knots, make a compromise with this put-together yet intentionally undone ‘do. “The key to this style is to ensure the hair is glossy and clean and that the piece (or pieces) you leave out look intentional, not accidental,” says Lawless, who styled Coehlo’s asymmetric style. (Photo via Cash Lawless)

Score the style by applying a smoothing pomade (like SEVEN Haircare’s Gazar Polish Balm ($28) from roots to ends and gathering your hair into a high ponytail. Pull out a few strands and leave them aside — this chunk will serve as your undone accent come the final look. Split your ponytail into two sections and rope-braid as you twist them into a bun. “This will keep any accidental stray hairs from coming out,” Lawless explains. Once coiled, secure with bobby pins. “Grab the loose piece and curl the end with a flat iron,” Lawless says. “Wrap it around the braided bun but leave out the last few inches.” Pin the perfectly imperfect undone piece in place so that it doesn’t unravel.

Excited to upgrade your go-to bun hairstyle? Follow us on Pinterest for more beauty inspo and info.

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This Is the Grown-Up Way to Wear Black Bows in Your Hair

Looking for new ways to tie your hairstyle together? It’s time to take that quite literally and add a little black bow into the mix. What was once considered our go-to hair accessory in elementary school has become a red carpet staple in recent months. With Ashley Graham, Lili Reinhart, Nicole Kidman, and Emma Stone leading the way, we can’t help but want to follow suit. To learn how to add the feminine hair accessory into your beauty routine, keep scrolling for details on the stars’ stunning ‘dos.

Ashley Graham

The body positivity advocate and model paired a smooth, shiny bun with a handful of little black bows for a 2019 Oscars red carpet hairstyle that was anything but classic. Celebrity hairstylist Justine Marjan began by blowdrying her mane into a center part. She then straightened from Graham’s roots down to her ends, using the ghd Platinum + Stlyer ($249), pulling away from the face and back towards the crown in the process. Next, she brushed from her hairline back to her crown and secured with a clear elastic after applying TRESemmé TRES Two Extra Hold Gel ($5) along the way. She repeated the process for the bottom section of strands and put the full ponytail into a hairnet before twisting into a bun and securing with French pins. For the pièce de résistance, Marjan pinned mini Jennifer Behr black bows throughout and finished with a spritz of TRESemmé TRES Two Unscented Extra Hold Hair Spray ($5).(Photo via Dan MacMedan/ Getty)

Lili Reinhart

The Riverdale actress attended The Art of Elysium’s 11th Annual Black Tie celebration, HEAVEN, donning a little black bow to top off her all-black ensemble. “I felt like we could add a modern element,” says celebrity hairstylist Bridget Brager. “So I purposed a half-up, half-down look with a center part, I kept the lengths straight with a tiny flip.” To score the flyaway-free finish, she applied a dime-size amount of Moroccanoil Treatment ($34) to the mid-lengths and ends, as well as a golf ball-sized dollop of mousse, before drying with a Dyson Supersonic Hair Dryer ($400) and a large round brush. Next, she parted her hair down the middle, secured a half-up ponytail on each side, and a spritzed with Oribe Superfine Hairspray ($38) to lock both into place. As for the bow, that was a last minute addition. Before Reinhart walked out the door, Brager pulled out the ribbon and the whole team applauded, so they incorporated it into the look. (Photo via Axelle/Bauer-Griffin/ Getty)

Nicole Kidman

The Destroyer Best Actress in a Drama Motion Picture nominee walked the 2019 Golden Globes red carpet wearing a black velvet bow in her hair. “It was Nicole’s stylist Julia [von Boehm]’s idea, and I loved it,” celebrity hairstylist Kylee Heath says. “We wanted to have the hair up, but with a detail to tie in the black shoes.” To bring the idea to life, Heath began by blowdrying Kidman’s hair. She then sectioned the front out and pulled the rest into a low ponytail, which she curled and pinned into a low bun. She curled the free-flowing front section as well, though, to make it more ethereal, she brushed it out and applied a touch of the TRESemmé Keratin Smooth Shine Serum ($5) for added shine. Heath completed the look by clipping a Jennifer Behr Black Wide Velvet Bow Barrette ($152) above the bun and finishing with the TRESemmé TRES Two Unscented Extra Hold Hair Spray ($5). (Photo via Frazer Harrison/ Getty)

Emma Stone

Who doesn’t love a schoolgirl updo? “A pony is always cool, never too formal, and it absolutely complements any outfit,” celebrity hairstylist Mara Roszak says. “For the London premiere of Maniac, I created this full ponytail with a bit of a soft wave and a bow for Emma.” While the end look is relatively simple, it took quite a few steps to bring it to life. First, Roszak blowdried Stone’s locks in Velcro rollers, using PHYTO Phytovolume Actif Volumizer Spray ($30) at the root. After letting them sit for five minutes, she uncoiled them and curled her hair with a 1.5-inch curling iron for a loose bend. “I teased the hair a bit at the crown for added height (most textured pony tails can use it), then I pulled all the hair back into a mid-height pony tail, securing it with a strong elastic,” she says, noting to make sure that the hair tie is tight enough that it won’t budge. To perfect the pony, Roszak gently loosened a few face-framing tendrils for added softness and used a ribbon from the fabric store to tie it all together. “Before she went out onto the red carpet I sprayed Davines This Is A Shimmering Mist ($22) all over and brushed through the pony gently,” Roszak says. “Then I set it all with Leonor Greyl Voluforme Styling Spray ($36).” (Photo via ANTHONY HARVEY/ Getty)

Which bow hairstyle is your fave? Tell us @BritandCo!

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Mandy Teefey’s Go-To Hack Will Make Social Media Suck Less

We all have big feelings. And thanks to social media and rising levels of anxiety, those feelings, well, feel bigger than ever. That’s exactly where resources like Wondermind come in. The self-proclaimed “mental health ecosystem” is all about exploring, discussing, and navigating our emotions together. This Mental Health Awareness Month, Wondermind wants you to live your mental health journey in community because Mandy Teefey, who co-founded the company with daughter Selena Gomez, knows what it’s like to walk that journey alone.

Image via Wondermind

“As I went through a very long journey of finding I did have a mental health diagnosis — and then I was misdiagnosed and then I had to go through that — I was blessed to have the resources to do that,” Teefey, who received an ADHD and trauma diagnosis after a 20-year bipolar misdiagnosis, says. “Whenever I started my journey of discovering what mental condition I had…I didn't have anybody to lean into or explain the way I was feeling.”

While these personal experiences helped Teefey better understand mental health, it wasn’t until she produced Netflix’s 2017 series 13 Reasons Whythat she saw just how far the mental health conversation goes. The hit show went viral almost as soon as it aired because of its realistic depiction of mental health and all the aftershocks of trauma.

“After we did 13 Reasons Why and saw the reaction and the need for that support, me and Selena were trying to really figure out what could be next,” Teefey says. “Everybody was releasing things [at] different times. It's like you have to have 12 apps to have a program, and then remember to use them all. So that's when we decided to create a mental fitness ecosystem. So it's all-encompassing, but there's something for everyone.”

“We're not a medicinal company [but] we do have an advisory committee that oversees everything that we do,” Teefey continues. “We're technically not doctors, but we are for everyone when it comes to feelings. Everybody has feelings and they can go to our content hub and just kind of explore that for a while.”

Image via Brit + Co

Admittedly, that exploration bit is pretty fun. The articles are inspiring, and the worksheets (which are each created by an expert) are incredibly helpful. Seeing every program, article, and podcast episode feels like an opportunity to start fresh, but once you have all the ideas in front of you, what do you actually do? Teefey recommends journaling, even if it’s just a sentence every day. (She also loves watching journaling videos from Planning Annie: “Anytime I'm feeling sad or like a little unmotivated, I put her on.”)

Journaling every day, even if your entries are short, allows you to track your mood over an extended period of time. If you notice a consistent sadness, for example, it could be a sign it’s time to check in with your doctor. Plus, journaling can help prepare you for the conversations mental health appointments bring up.

“Sometimes if you go into a therapy session and you're not really settled or concrete in who you are and what may be going on, you might go through what I went through, which is being misdiagnosed,” Teefey says. “It's more important for you to know who you are and what you need prior to going in. So you can give that to them instead of them guessing and working around that process with you.”

Image via Brit + Co

Establishing a consistent routine can help decrease your stress, whether you’re eating the same breakfast every day, or you stick to a tried and true skincare regimen like Sydney Sweeney’s Cassie does on Euphoria. I immediately thought of this teen drama when Mandy Teefey mentioned how important her 4 a.m. routine is. But while Cassie spends time doing her skincare and makeup, Teefey spends time nurturing her soul.

“If I don't have [that routine], I'm usually really off kilter,” she says. “So I get up at 4 when everyone's still asleep, and I found that time could be about me, and I'm not taking it away from anybody. And so that's really what helped me be more grounded throughout the day.”

I can attest that my own quiet time in the morning is vital for a successful day — as is knowing what my boundaries need to be. Because honestly, boundaries can change daily! Teefey and I both acknowledge we have to stay away from sad music to protect our mental health, and she also recommends staying off social media when you feel your mental health struggling.

“I can go three days without looking at social media and then when I go on there, I start having anxiety because I'm like, ‘Oh my gosh, I haven't liked this person. I haven't even liked our own pictures [for] Wondermind.’ And then I start feeling guilty,” she says. “There's just some kind of [expectation] to do social media and you really don't. Not everybody needs to know everything, you know? There's beauty in privacy.”

Even Selena Gomez admitted at the 2024 Time100 Summit that taking time off Instagram "was the most rewarding gift I gave myself."

Image via Brit + Co

The idea of staying off social media is way easier said than done (speaking from first hand experience here). If you feel like you’re drowning in engagement announcements, anxiety-inducing news, and FOMO, Teefey recommends keeping tabs on your reactions to gauge when it’s time to take a serious break.

“If it invokes any emotion that is a negative emotion, I [know] it's not worth being angry about, it's not worth losing sleep about,” she says. “It just feels like there's an unintentional taunting on social media and, ‘Wait a minute, is that about me?’ You don't know this person and then you start running with all this stuff in your mind.”

Like every area of life, social media is all about balance, and if you’re looking to unplug while still staying informed, Mandy Teefey recommends bringing a journal with you when doing your morning news scroll — that way, you can process emotions while keeping tabs on what’s happening. “If anything evokes emotion, I'm meditating during the quiet time,” she says.

Studies have found journaling can help decrease your anxiety, and that it can help you break obsessive thought cycles. And while you’re the only one who can process your thoughts and emotions, it’s important not to isolate yourself from your community — especially when you’re struggling. “You gotta build trust and you gotta build the boundary of who you volunteer [your] help to,” she says.

When it comes to her own daughters, Mandy Teefey knows it’s a process. “You have to work with them and meet them where they're at, and then see the help they need and don't assume [they’re going through] what you went through,” she says. “You've got to really understand them to be able to give that advice.”

Image via Natalie Rhea

In her own life, Mandy Teefey got to experience building that trust first-hand with Selena Gomez! “One time it was very, very cold in California and me and Selena were on the opposite sides of the pool,” she says. “We were in sweats and she says, ‘Do you trust me?’ And I went, ‘Yeah.’ And she goes ‘Okay, if you trust me, on three, we're gonna jump in this ice cold pool.’”

While Teefey wasn’t convinced, she trusted Gomez, and they both ended up in the freezing cold water! Which is both a funny story and a fond memory: “We couldn't get out of the pool because [our clothes were] so heavy. It was madness!”

“There's a lot of things I know my daughters don't tell me and that's their right,” she continues. “It's so sensitive between teenagers — especially teenagers — and their parents. They're going through that phase and they don't want to be around them and they don't wanna tell them things. It's definitely not easy but maybe put some feelers out there and just make sure that they know you're there and make it okay to have these conversations.”

Thanks to all this actionable advice, we know that Mental Health Awareness month isn’t limited to TikTok videos or Instagram posts we can reshare. There are real tips we can use to take care of ourselves — and a place to go when we need a boost.

Watch Our Full Interview With Mandy Teefey Here!

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Wondermind Co-Founder Mandy Teefey Helps Us Navigate Big Feelings For Mental Health Awareness Month

If you're struggling with your mental health, check in with your doctor or check out the mental health resources Wondermind offers. You can also use Psychology Today to find a therapist near you.

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Emilia Clarke, Charlize Theron, and Every Major Hair Makeover Debuted at the 2019 Oscars

With so many gorgeous gals taking their tresses to the next level with colors, cuts, and styles, it’s only natural to have a major case of hair envy. The Mane Attraction will help you sort through which looks are worth trying with a dive into the latest hair trends taking over the red carpet and Instagram.

The 2019 Oscars kicked off with a star-studded red carpet earning oohs and ahhs across the board. Along with stunning gowns and the cutest couples came head-turning hair transformations created especially for Hollywood’s biggest night out. Keep scrolling to learn all about Charlize Theron‘s, Emilia Clarke’s, and Irina Shayk’s Oscars makeovers.

Charlize Theron

The Tully actress swapped her blonde bob for a graphic brunette cut with the help of celebrity hairstylist Adir Abergel and colorist Tracey Cunningham. Theron, who presented during the ceremony, paired the chin-grazing chop with a backless Dior Haute Couture gown and diamond Bulgari serpent necklace. (Photo via Steve Granitz; Jeff Kravitz/ Getty)

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Hair is your greatest accessory! Changing your hair is best way to transform yourself. And, why not? This week we changed @charlizeafrica look. We changed her color earlier this week and this morning we chopped off her hair. ♥️ Thank you @traceycunningham1 for helping me achieve this color vision, and thank you @virtuelabs and @ghd_northamerica for creating a gorgeous and shiny hair look! Love this team @kateleemakeup @lesliefremar. #hairbyadir #charlizetheron #withVirtue #ghdhair #oscars2019

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Abergel wrote via Instagram, “Hair is your greatest accessory and the best way to transform a look quickly. This week we changed @charlizeafrica color and this morning we chopped off her hair. Thank you @traceycunningham1 for helping me achieve this vision and thank you @virtuelabs and @ghd_northamerica for making the hair gorgeous and shiny.”

Emilia Clarke

Presenter Emilia Clarke ditched her white-blonde hue from Game of Thrones just in time for the awards show. On Instagram, Clarke teased, “Blondes have more fun eh?! Well I will see about that this fine #oscar2019 evening….. let the good times roll.” Celebrity hair colorist Nicola Clarke helped her achieve the darker color, which complemented her lavender Balmain. (Photo via Gary Gershoff; Steve Granitz/ Getty)

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Blondes have more fun eh?! Well I will see about that this fine #oscar2019 evening..... let the good times roll. #illegitimatelycantpeeinthisdress #butwhocaresitsthegoddamnoscars! @jennahipp @jennychohair @jilliandempsey @petraflannery @dgbeauty @georgialouisesk

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Irina Shayk

After walking the Versace Ready to Wear Fall/Winter 2019-2020 catwalk at Milan Fashion Week on February 20, Irina Shayk turned to celebrity hairstylist Harry Josh to transform her tresses. In place of her mid-length mane, the supermodel, who walked the red carpet with love Bradley Cooper, debuted a high-shine asymmetrical bob. (Photo via Victor Virgile; Steve Granitz/ Getty)

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She is such A DREAM!!! 😍✨💫 Unbelievably BEAUTIFUL @IrinaShayk is officially ready for #TheOscars ✨ Using our #HarryJoshProTools + @Aveda’s amazing hair products to get Irina’s BEYOND breathtaking hair and wearing CUSTOM @Burberry by @riccardotisci17 💇🏽‍♀️ @harryjoshhair #AvedaPartner 💄 @ttmakarova

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Josh shared via Instagram, “She is such A DREAM!!! 😍✨💫 Unbelievably BEAUTIFUL @IrinaShayk is officially ready for #TheOscars ✨ Using our #HarryJoshProTools + @Aveda’s amazing hair products to get Irina’s BEYOND breathtaking hair and wearing CUSTOM @Burberry by @riccardotisci17 💇🏽‍♀️”

Do you love these Oscars beauty looks? Tell us @BritandCo!

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Ryan Gosling Is The Ultimate Girl Dad

After The Gray Man and a year full of Barbie and Ken, The Fall Guy (plus the upcoming Ocean's 11 prequelwith Margot Robbie) continues to prove Ryan Gosling is THE definition of a star. And between his friendship with Emma Stone and his relationship with Eva Mendes,Ryan seems like the kind of guy we'd all want to be best friends with — and not just because of his endless #Kenergy.

Not only is Ryan the sweetest partner, he's also the ultimate girl dad to daughters Esmeralda and Amada. Their "interest in Barbie and disinterest in Ken," as Ryan tells People, get him to Barbieland in the first place, but he also just revealed they "asked specifically" he avoid one The Fall Guy stunt. “My kids didn't want me to be set on fire,” he says. “Even though I said, ‘Well, it's actually, technically the safer thing to do because there's a lot of protective stuff involved, [they] were like, ‘No. No fire.’ So I didn't do it.”

It's clear that Ryan Gosling's children are spitfires and I love to see it! Here's everything you need to know about Eva Mendes and Ryan Gosling's kids.

How many children do Ryan Gosling and Eva Mendes have?

Image via Jon Kopaloff/Getty Images

Ryan Gosling and Eva Mendes have two children, Esmerelda Amada and Amada Lee. Amada was named after Eva's grandmother — both my sister and I have family names and I love seeing the way different families carry on that tradition!

How old are Ryan Gosling's kids?

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Esmerelda was born in September 2014, meaning she'll turn 10 this fall. Amada just turned 8 at the end of April!

How does Ryan Gosling prioritize his kids?

Image via Lionsgate

In his recent profile with WSJ, Ryan Gosling revealed he only picks roles that will benefit his whole family. "I don't really take roles that are going to put me in some kind of dark place," Ryan says. "The decisions I make, I make them with Eva and we make them with our family in mind first."

"I think La La Landwas the first," he continues. "It was sort of like, 'Oh this will be fun for them too, because even though they're not coming to set, we're practicing piano every day or we're dancing or we're singing.'"

Every couple needs to figure out what prioritizing their kids looks like for them, and considering how much I love all Ryan's recent roles, I'd say this is a shift that benefits everyone ;).

When did Ryan Gosling and Eva Mendes have their daughters?

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Eva Mendes gave birth to Esmerelda on September 12, 2014 and later had Amada on April 29, 2016.

Are Ryan Gosling and Eva Mendes still together?

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Yes, Ryan Gosling and Eva Mendes are still going strong, and thank goodness. Eva just revealed that Ryan provides a ton of support for her. "When I was 40, it was a big deal for people when I was pregnant, and it wasn't for me," she tells People. "And then I was 42 and I was pregnant with my second one and people were like, 'Oh my God, you're going to be so tired. That's why people have kids in their 20s.' I was like, that's the most sorry, asinine thing I've ever heard."

"[Ryan supports me] in all the ways I need to be supported," she continues. "He's got me in all the ways."

How has fatherhood affected Ryan Gosling?

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Considering Ryan Gosling's daughters are such a huge part of his life now, it's hard to believe that earlier in life, he wasn't sure he wanted kids. "After I met Eva, I realized that I just didn’t want to have kids without her," he tells GQ. "And there were moments on The Place Beyond the Pines where we were pretending to be a family, and I didn’t really want it to be pretend anymore." Now, I'm going to need you to pause and reread that quote because I can't believe that's a real sentence. I'm obsessed!

A source also told People in 2023 that "Ryan is such a fun dad. He is goofy and his girls love it."

Via WSJ, we also know that since Ryan Gosling's kids have started learning Spanish, they now call him Papi. "It kills me every time," he says. "There's just nothing, nothing better than that."

What has Eva Mendes said about their daughters?

Image via Eva Mendes/Instagram

Eva Mendes is just as obsessed with her and Ryan Gosling's children as he is, and she's talked about how they make life so much better. "Oh April…I have such a complicated relationship with you," she says on Instagram. "[April 2] would have been my brother’s birthday…..in a couple of weeks from now is the day we lost him…but then, the end of April we got the biggest blessing of all, my little girl was born 8 years ago. I hate you April. But I love you more."

Check out our email newsletter for the latest celebrity news and trending content, and check back here for the latest news on Eva Mendes and Ryan Gosling's kids!

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Dealing With Stubborn Bloating? An Expert Shares How To Banish It

Bloating is a common digestive issue that can make you feel sluggish, uncomfortable, and self-conscious. While bloating is often caused by overeating, there are other factors that can contribute to this uncomfortable sensation, such as consuming gas-producing foods or experiencing hormonal changes.

The thing is that bloating happens to the best of us so it doesn't mean you're weird if you haven't figured out what's causing your tummy issues. Between weight fluctuations and hormonal changes post-birth, I still haven't cracked the 'happy digestive system' code. But, that lack of knowledge is no match for the expertise of Dr. Brynna Connor, MD — a Healthcare Ambassador at NorthWest Pharmacy.

Based in Austin, Texas where she has her own private practice, Dr. Connor is a member of the Texas Academy of Family Practice, the American Academy of Family Practice, and the Texas Medical Association. In other words, she has nearly two decades worth of medical experience that makes her the right person to answer all our "How to get rid of bloating" questions.

Whether you're dealing with the occasional bloat or chronic digestive issues, Dr. Connor has expert tips to help you find relief and get back to enjoying healthy meals that your body loves.

How can I tell if I'm bloated?

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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?

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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.

Image via Maksim Goncharenok/Pexels

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.

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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.

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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.

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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.

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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?

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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.

By taking steps to reduce bloating, you can improve your overall health and feel more comfortable in your daily life.

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This post has been updated.

Header photo by Anete Lusina/ PEXELS

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