How to Start a Habit in Just 20 Seconds a Day

Krista Gray
Mar 16, 2016

Spring is just about here, and we have a hunch that some of your most promising New Year’s resolutions may have fallen by the wayside by now. (We’re just as guilty!) It happens to the best of us — forming healthy new habits can seem seriously impossible sometimes! But how about giving it another go? To give you the BEST chance of success, we chatted with author Stephen Guise, who wrote Mini Habits: Smaller Habits, Bigger Results. If you have as much as a minute free each day to follow his advice, you’ll be well on your way to making your resolutions stick the second time around.

1. Start small.

It’s almost shocking, but 20 seconds a day is all it takes to form a habit. Stephen says, “Consistency over time is the key to success. I recommend that people think of a normal goal, like getting in shape, and then minimize that into a related behavior that is ‘too small to fail.’” In fact, he told us that doing just one push-up per day was the first “mini habit” he pursued – eventually turning it into a full gym habit. Is it your dream to write a book? Begin by writing a few sentences a day. Really want to be a runner? Start with making your way around the block each morning — WITHOUT immediately pushing yourself to do more.

2. Schedule your habit into your life.

Once you figure out what your mini habit will be, all you have to do is decide where it will fit into your life. “One of the fastest and easiest ways to incorporate a new habit is to attach it to an existing habit, or to schedule it at a particular time,” Stephen advises. “Try a ‘once-per-day’ option, which is where you require yourself to complete the behavior any time before bedtime, but you choose when.” We bet that kind of flexibility will work for pretty much anyone.

3. Stay the course.

Stephen stresses tracking your progress, whether you do it with a calendar, app or something else that works for you. Tracking, he says, “will keep you mindful of the habit you’re building, hold you accountable and encourage you to keep the winning streak alive.” Practicing mindfulness, accountability and encouragement are essential ways to stay focused on developing your new habit and meeting your big goal — and as Stephen reminds us, “marking your progress every day accomplishes all three.” YES.

4. Don’t beat yourself up.

While the time to officially reach your goal will depend on you and your mini habit, know that by staying the course, you WILL get there. “When your habit attempt involves a very easy behavior that takes less than 20 seconds, such as drinking a glass of water or doing one push-up, it will become a true habit faster,” Stephen says. “If you attempt something like 100 push-ups a day, not only will it be far more difficult to be consistent, but it will also take much longer for the habit to form, even if you manage to be consistent.” So start small, be consistent, let the habit form and then build from that solid foundation.

And if you miss a single day? Don’t give up! Studies show that progress won’t be ruined because the mind looks for patterns. A small slip-up isn’t enough to derail all of the work you’ve put in, so long as you get back on course and continue to trend in the right direction. Phew!

You’ll know you’re on the right track when you’re excited about your mini-habit and your behaviors are more automatic, even becoming part of your identity. How wonderful will it be to introduce yourself as a runner, writer or whatever you hope to become? Don’t lose sight of your end goal. You’ve got this!

What habits are you hoping to form? What’s your biggest goal for 2016? Talk to us @BritandCo!

(Photos via Getty)

This Is the Best Time to Stretch During Your Workout

Between work commitments, grocery runs, and coffee dates, it feels like we barely have time to even make it to the gym. So when we do actually get our gear and go amid all these responsibilities (hello, 2024 New Year’s resolution), who can blame us for simply wanting to skip straight to cardio, burn as many calories as we can in 30 minutes, and then bounce? Unfortunately, this is a super ill-advised way to exercise, because it means you’re skimping on an essential part of the workout routine: stretching. Although adding a warmupmight mean tacking an extra 20 minutes onto your workout (you can do it!), the numerous benefits should make integrating stretching into your gym time a no-brainer. Nichole Tipps — lead trainer for V Shred, a virtual fitness training program — offers us some insight about the importance of stretching.


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!

What’s your favorite stretch during a workout? Let us know on social media!

This article has been updated.

All images via Brit + Co

fitnesshealthy livingresolutionsworkoutswellnesshealthFitness

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.

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.

Lead image via Getty

interviewtechsocial mediamental health

Your Magical New Moon In Capricorn Horoscope Is Here For January 2024

Here we are in 2024 when we will learn how to embrace the idea of transformation and understand the importance of releasing the clutches of old security. This new moon in Capricorn on January 11 will be the essential cosmic ingredient we need to take ownership of our goals while living the most authentic way.

If you lack motivation or are just getting out of the fog of this past holiday season, I've got good news for you. This new moon will catalyze you to power up your 2024 resolutions. Think of Capricorn season as the guiding force for you to become ambitious while holding onto a dash of humility. Remember when Mercury retrograde happened last month? The good news is that the messenger planet is officially direct, and the new moon will clear the way for you to see what is stirring your passion while giving you the grit to power up your plans.

There is a lot of planetary action happening in the skies on this day, and the good news is these planets are fully supportive and magical for this lunation to be supportive. Whether you are ready to fuel your endeavors, ignite momentum into your life purpose, or have the courage to say hello to your crush or renew the fires of your relationship... you are ready for this! Let's dive deep and see what is in store for you.

What's Happening in the Skies during the New Moon in Capricorn?

  • Moon conjunct Pluto
  • Moon conjunct Part of Fortune
  • Moon square North Node
  • Moon sextile Uranus
  • Venus trine Chiron
  • Mars trine Jupiter
  • Saturn sextile Jupiter

As a part of the new moon event, this will require you to let go of what is weighing you down the most. This has been a recurring theme with the last few new and full moons because Pluto has been taking the main stage. Today, you will see the clearest of what needs to be done to expedite the changes in your life. With the new moon in alignment with Pluto, this will be the stepping stone in you seeing clearly what needs to be released. New moons are the cosmic source for you to plant seeds and manifest, but the part most often overlooked in these practices is that it requires letting go. Pluto will be on your side as it will help you cleanse your mental, spiritual, and physical space to make room for your desired shifts. But this requires you to work hard, or this involves you to make a significant decision. Pluto requires an edge of sacrifice. Even though it may feel scary, think of this as an opportunity for you to rewrite your story (like the song "Unwritten").

There will be a stroke of luck in alignment with this new moon as the point in the chart known as Part of Fortune will grant grace to your next steps. This takes unwavering optimism and courage on your part to support your venture. You will see a sliver of promise and even an outrageous idea, but it seems to work as you lean toward it with trust and belief. Just go with it.

The new moon will also intensify as it faces off the North Node, the guiding light in our dharmic path and, as I call it, the uncharted territory in your life. These two cosmic forces will feel like a pressure cooker, which will involve reviewing security and taking ownership of your life. Saturn, the moon sign ruler, in a supportive position with Jupiter, will reveal the solution for you while helping you feel grounded in alignment with your next move. You do you.

The new moon in Capricorn will encourage you to pay attention to your dream life or goals while helping you understand what is required to see it take root. Guess what? You will receive a boost of inspiration and channel in your ability to invite your desired goals with the Moon and Uranus in a supportive position. Uranus will enable you to become original, embrace the idea of liberation, and learn how to become detached from the outcome. Enjoy the process and become the artist of your life. Becoming open to change will help you be in the right place and time. Chance encounters or synchronistic events on this day will likely happen as you become receptive to the Universe's message.

Finally, there is a message for you regarding your love life during this cosmic event. The love and sex planets Venus and Mars will play an integral part during this new moon. The great news is that if you are contemplating rekindling the fires of your relationship, this will heal your love story. Lamenting on past losses will only hold you back from experiencing personal growth and strength. Investing in yourself by going through inner work with love will allow you to attract meaningful connections that result in harmony and restoration. This new moon will also breathe life into your will to achieve your love goals. Single or taken, you will feel a pull to initiate spice into your love life. It can be by designating date nights or going to more singles mixers to boost your chances of meeting bae. The new moon in Capricorn promises an outlet of powerful changes in love as you stray from settling-get off that couch and begin to chart out your ideal love life. This time around, the magic will begin.

To understand how this cathartic new moon in Capricorn will impact you, read on for your sun, moon, and rising signs.

Aries:

You stand between your past and future during this new moon in Capricorn. Explore your potential and take steps forward guided by your passion involving work and your legacy. For you, achievement is often tied to being unapologetic rather than impressing others. As you map out your path for this lunation, focus on what fulfills you, disregarding outside expectations. Make your mark, staying true to yourself amidst external pressures.

Taurus:

With Jupiter direct in your sign, it's a call for you to live up to your promise. This could mean pursuing a dream, broadening horizons, or making concrete plans. The new moon in Capricorn urges you to ignite your dreams while undergoing substantial growth. Revise outdated goals that left stagnant results. Ask yourself what changes you desire, and review what steps will help get you there.

Gemini:

Navigating a cloud of uncertainty since last month, Mercury's retrograde threw curveballs in your romantic or partnership dealings. The new moon in Capricorn encourages you to boldly look to the future, letting go of expectations and creating achievable goals. Look deep within and analyze your inner state of beliefs. This new moon will enable you to clear out and understand what you need to cultivate tangible results.

Cancer:

The new moon in Capricorn will help elevate your relationship status or initiate changes in your love life. Get out of your comfort zone and name your terms! Step up and initiate that desired spiciness in the bedroom-it will deepen the intimacy with your partner. Measure the state of your energy as you collaborate with others, and use this moment to see who supports your ventures.

Leo:

Focus on organizing your life and work surroundings. This new moon will illuminate the state of your progress involving work. See what is hindering you energetically. Observe your immediate surroundings and assess what is lowering your vibration. Detox, visit a metaphysical shop, or try a sound bath for balance.

Virgo:

Mercury's retrograde last month may have left uncertainty regarding your home life plans. The great news is that the new moon in Capricorn prompts commitment to plans despite past concerns. Focus on loved ones and what truly brings you joy. It is a fertile time to expand your family or plant a seed leading to incredible creative ventures.

Libra:

This new moon will highlight the need to clarify what fulfills you emotionally. Reconnect with your inner self while confiding with those who make you feel safe. Focus on deeper commitments concerning home, family, and honoring your roots. Build a ritual commemorating your past heartaches or those you have lost to help you become stronger.

Scorpio:

There will be an upsurge of ideas during this lunation, and grounding your dreams requires discipline and focus. Mars in Capricorn will extend that support to you, leading by your passion and not holding back. Use this time to plan, organize, and take practical steps toward your goals. Focus on improving communication, honing skills, and open-minded to new ideas.

Sagittarius:

Jupiter's sextile with Saturn offers an opportunity to bring your vision closer to reality. Consider investing time and resources into priorities that align with your future vision. Budgeting and mindful spending will ensure success. Focus on sustainability and believe that you have what it takes to succeed.

Capricorn:

As the new moon falls in your sign, it's a chance for a fresh start and self-reflection. Appreciate the changes you've undergone and envision loftier goals. Embrace transformation while being true to yourself. Use this time to set an example by embracing your unfiltered self.

Aquarius:

The new moon in Capricorn urges reflection and letting go of what no longer serves you. This year, Pluto entering your sign hints at significant changes. Reflect on outgrown aspects of your life and seek alternative ways to cope with current circumstances. Review and clear out your subconscious patterns by beginning journaling, therapy, or meditation.

Pisces:

This new moon in Capricorn will help align your aspirations with practicality. Jupiter's sextile with Saturn emphasizes making dreams achievable. Consider your heartfelt hopes for the future and translate them into practical goals—power up your manifestation game by visualizing your dreams taking shape seamlessly.

If you wish to discover how astrology can help you find peace, fulfillment, and clarity, click here to download Lumi’s free Astrology 101 eBook. And stay tuned next month for more astrological forecasts for your zodiac sign.

horoscopesnew moonresolutionszodiacastrologyNSFWAstrology

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?

Image via Daniel Boczarski/Getty Images for Universal Pictures

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?

Image via Andrew Toth/Getty Images for New York & Company

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?

Image via Sonia Recchia/Getty Images

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?

Image via Hector Vivas/Getty Images

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!

Lead image via Daniel Boczarski/Getty Images for Universal Pictures

familypop culturerelationshipryan goslingcelebrity

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?

Image via Polina Zimmerman/Pexels

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?

Image via cottonbro studio/Pexels

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.

Image via Miriam Alonso/Pexels

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.

Image via Karolina Grabowska/Pexels

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.

Image via Polina Tankilevitch/Pexels

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.

Image via cottonbro studio/Pexels


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?

Image via KoolShooters/Pexels

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.

Want more health tips? Sign up for our email newsletter!

This post has been updated.

Header photo by Anete Lusina/ PEXELS

healthy livinghealth issueshealth advicehealth tipsbloatinghealth