This season for me has meant deleting the big three social networks (FB, IG, and Twitter) and pouring my energy into growing within this Substack community. It’s been part of my intentional decision to finally build a work–life balance that actually supports me, naturally and organically.

I started crocheting back in 2015, and it has always been the one thing that lets me sit still for a moment and disconnect from the busyness of life. It’s the perfect hobby for a type-A personality like me, and honestly… the more I sit with it, the more I realize how true that is.

We juggle so much in our day-to-day — family, careers, relationships, friendships, school, business ideas, and community work. And somehow, we power through it. The busier we are, the more accomplished we feel… until your body taps you on the shoulder and says, “Okay, enough.”

Stress builds up no matter how strong we are. It shows up as irritability, anxiety, insomnia, chest tightness, and a lot more. That’s why we need to build our mindfulness toolbox before the storm hits and in calm moments.

And because of my pharmacy background, I can’t help but look at the evidence. Mindfulness is research-backed and has been shown to improve:

• stress

• anxiety

• depression

• insomnia

• PTSD

• social anxiety disorder

Mindfulness That Doesn’t Feel Like Meditation

People always imagine mindfulness as sitting on a floor cushion with your eyes closed for an hour, but it’s really just slowing down, doing daily tasks while in the moment.

“Be where your feet are” — Scott M. O’Neil

Crochet became the one thing in a long time that allows my mind to not run ahead of me. For the few hours I sit while looping - pulling - breathing - and releasing, I feel a mental and physical reset.

Other hobbies that I lean on for that occasional disconnect include learning new things like swimming, drawing, calligraphy, and anything that allows me to be in the present moment and live intentionally.

Mindfulness is a way to return to your baseline without needing a checklist, a milestone, or something to show for it.

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Small Mindfulness Exercises for a Busy Life

Here are a few grounding practices I’ve been using, nothing fancy, nothing overwhelming. Just simple ways to come back to earth:

1. See things with new eyes

With babies on my mind lately (lol), I’ve been thinking a lot about how newborns look at everything like it’s brand new. Try that.
When you’re outside, notice the sky, the trees, the colors, the shapes. Just witness it all without analyzing or judging.

2. Look into their eyes

The next time you’re talking to someone, really take a moment to look at them. Listen to what they’re saying, not to fix or solve anything, but simply to understand. Let them be themselves fully in front of you while you stay present with them.

3. Crochet (or your version of crochet)

Your mindfulness practice may not be yarn; it may look like drawing, painting, walking, watering your plants, or working out. Anything that slows your mind down long enough for your body to finally catch up is mindfulness. It can show up in so many things we already do without even realizing it.

Give Yourself Space & Time

What matters the most is creating and scheduling a small pocket of time that allows you 15-60 minutes of quiet time. And sometimes that means taking your superhero cape off and asking for help. You might be surprised by how quickly people show up for you when you let them.

If You’re Here, You’re Not Alone

Thank you so much for reading. I hope you can find even one small moment this week that belongs just to you. And I’d really love to hear:

• What does mindfulness look like for you right now?

• Have you found your “crochet” (that small ritual that brings you home to yourself)?

Share in the comments so we can learn from each other.
There’s so much wisdom in community, and we’re building something beautiful here.

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As I read, it immediately spoke to me because this is a truth that Scripture, my ancestors, and oral traditions in Cameroon have always understood. Modern science is only now learning how to measure it through epigenetic research.

When we are born, we enter carrying blessings, wounds, wisdom, patterns, and echoes from the people who came before us.

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My Dad recently asked if there is anything he could take to improve his skin. Naturally, the first thing I did, was go down the collagen rabbit hole because this question comes up a lot, especially as we age.

So What is Collagen Anyway?

Collagen peptides or hydrolyzed collagen are tiny pieces of protein that come from animal collagen. They are the main protein that gives structure to your skin, joints, and bones. These small peptides are what most supplements use, because they’re easier for your body to absorb.

How Does it Work?

When taken by mouth, collagen peptides seem to build up in the skin and cartilage, where they may help improve some skin and joint conditions.
Topical collagen, on the other hand, has limited scientific backing; current studies are small and inconclusive. While it may hydrate the surface temporarily, evidence for deeper or long-term skin benefits is still minimal. There’s definitely more research to be done!

What is it Used For?

Collagen peptides are used for dry skin and aging skin. They are also used for brittle nails, muscle strength, and many other purposes.

So, What is the Truth? What Does the Evidence Say?

For Aging Skin

• Research suggests that taking collagen peptides orally can help improve skin hydration and elasticity as we age. Some studies also show a modest reduction in fine lines and wrinkles, though results may vary, and the visible difference isn’t always dramatic.

• Multiple studies and comprehensive reviews have found that collagen peptide supplements can enhance skin hydration and elasticity.

• Collagen Source Matters: The source matters when choosing which Collagen may be right for you. One study found that Collagen derived from fish was shown to support both skin hydration and elasticity, and Chicken-based collagen peptides appear to offer a mild boost in elasticity, though they have little effect on hydration. Meanwhile, bovine-sourced collagen has not consistently shown measurable improvements in either hydration or elasticity.

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“As always, whole food sources should come first before adding supplements. One of the best natural sources of collagen peptides is homemade bone broth, especially when made from fish or chicken bones.”

When to Consider a Collagen Supplement

While whole foods should always come first, supplements can be a practical option if you:

• Don’t regularly eat collagen-rich foods like fish skin or bone broth

• Have increased skin or joint needs due to aging, hormonal changes, or high physical activity

• Want a more consistent daily dose for visible results

Collagen supplements come in powders, capsules, or liquids, but not all are created equal. The best formulas are hydrolyzed collagen peptides that list their source (fish, bovine, or chicken).

From Your Pharmacist

As a pharmacist who focuses on integrative wellness, I’ve seen how small, consistent choices can create lasting changes in skin health and overall wellness. Whether through supplements, nutrition, or lifestyle adjustments, collagen is just one piece of the larger picture of full-body balance.

I am available for personalized guidance on choosing the right collagen supplement for your skin goals. Book a Free consultation with me, and I’ll provide my top 3 recommendations!

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Disclaimer: I’m a licensed pharmacist, but this post is for educational purposes only and not a substitute for personalized medical advice. Everyone’s health needs are unique — please consult your healthcare provider before starting or changing any supplement, medication, or treatment plan.

As always, in Health,

Dr. A.

But the good news is, you can place wellness systems that help train your body to self-regulate, rest, and restore balance.

1. Overview: Sleep Disorder

Your circadian rhythm is your internal “clock.” It’s guided by sunlight, food timing, and sleep-wake cycles. Working nights confuses that rhythm, lowering melatonin production and raising cortisol (your stress hormone). This leads to:

• Trouble falling or staying asleep

• Fatigue that doesn’t resolve after rest

• Sugar cravings and weight changes

• Poor focus or irritability

2. Root Causes & Risk Factors

• Inconsistent sleep schedules

• Doom-scrolling in bed while trying to fall asleep

• Staying in bed for extended periods of time upon waking

• Taking long naps during the day

• Anxiety about not getting enough sleep

3. Common Symptoms

• Daily fatigue

• Heavy caffeine dependence just to stay alert

• Mood changes or anxiety worsening over time

• Decreased concentration

• Daytime sleepiness causing unsafe driving or work lapses

If any of these sound familiar, follow up with your primary care provider or a pharmacist for a medication review.

4. Non-drug Options

• Cognitive Behavior Therapy: To address common thoughts and behaviors that interfere with optimal sleep.

• Sleep Hygiene: Implement sleep changes and practice good sleep hygiene. (Steal my personal Wind-down Ritual below!)

• Treat underlying conditions: Consider treating underlying medical conditions that can worsen sleep. Like anxiety/depression, alcoholism, shortness of breath, and discontinuing meds, that can worsen sleep disorders. (Consult with your pharmacist on this!)

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5. Natural Therapies

• Ashwagandha: Oral Ashwagandha may modestly improve sleep in patients with insomnia or non-restorative sleep.

• Melatonin: In patients with insomnia, oral melatonin seems to shorten the time it takes to fall asleep.

• Valerian root: Taking valerian root at specific doses daily may improve sleep quality.

6. Follow-up & Monitoring

Sleep hygiene is deeply personal, and treatment response is primarily based on sleep history and documentation. A sleep diary is a valuable supplement for you, as it allows you to describe your nights, bedtime routines, morning energy, and mood. It provides a useful record for your provider to reference at follow-up.

This is where the sleep diary becomes invaluable.

I’ll be sharing a printable Sleep Diary to help you track your sleep methods.

You’ll learn how to:

• Record data that actually matters.

• Document your thoughts and routines.

• Recognize patterns that impact your sleep.

Free Sleep Diary

Bonus: My Personal Wind-down Ritual

1. Shower: Take a warm shower after work shift and before bed.

2. Prayer or meditation: activates the parasympathetic nervous system.

3. Rainstorm sounds while I sleep: I use this one.

4. Keep the bedroom dark, quiet, and comfortable.

5. Keep a regular sleep schedule.

6. Avoid screens 30 minutes before sleep.

7. Reserve the bedroom for sleep-appropriate activities.

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Remember, your body has the innate ability to heal and regulate itself. It’s up to us to create the systems and habits that allow it to do its job. Be patient with yourself, stay consistent, and you’ll see the results every time.

As always, in great health

Dr. A

Disclaimer: I’m a licensed pharmacist, but this post is for educational purposes only and not a substitute for personalized medical advice. Everyone’s health needs are unique. Please consult your healthcare provider before starting or changing any supplement, medication, or treatment plan.

What Does The Evidence Actually Show

Several small studies have been done in the past to examine whether prenatal acetaminophen exposure can increase the risk of ADHD or Autism in children.

• A 2024 JAMA study by Ahlqvist and colleagues found no significant increase in autism or ADHD risk among children exposed in utero.

• Earlier studies, such as Gustavson et al. (2021) and Alemany et al. (2021), suggested a small statistical association with long-term (over one month) in maternal use, but the data were inconsistent.

• A large 2025 Japanese study by Okubo and colleagues reported no link at all between maternal acetaminophen use and neurodevelopmental delay.

In short, the evidence shows association, NOT causation.

What Are The Major Health Organizations saying

• The FDA maintains that acetaminophen remains “the safest analgesic for pregnant patients when needed.”

• The American College of Obstetricians and Gynecologists (ACOG) reaffirmed this stance in its 2025 statement.

• The Society for Maternal-Fetal Medicine (SMFM) echoed that current guidelines remain unchanged.

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By contrast, NSAIDs such as ibuprofen or naproxen are associated with miscarriage and fetal kidney issues, and are generally not recommended, particularly in late pregnancy.

A Natural Pharmacist’s Stepwise Approach to Pain in Pregnancy

As a pharmacist grounded in integrative care, I recommend starting with non-drug measures to reduce systemic exposure to medications and minimize fetal risk. Here’s how I would approach this:

1. Nondrug Measures First

• Warm or cold compresses for muscle strain.

• Prenatal yoga or gentle stretching.

• Supportive pillows and posture aids.

• Adequate hydration, rest, and mindful breathing.

2. Topical Relief Options

• Lidocaine gels or patches for surface-level pain.

• Capsicum-based topicals for localized cooling relief.

3. Medication When Needed

• Use acetaminophen PRN, at the lowest effective dose for the shortest duration.

• Acceptable for fevers > 102 °F, since untreated fever may endanger the fetus.

Final Takeaway

While new labeling may create confusion, acetaminophen’s medication profile in pregnancy remains unchanged, and short-term use is still considered safe.
Non-drug and natural strategies should always be tried first, and combining evidence-based pharmacology with gentle natural approaches can empower mothers to manage pain safely.

Your body already knows how to heal; our role is to support that process wisely.

In health, as always

Dr A.

Disclaimer: I’m a licensed pharmacist, but this post is for educational purposes only and not a substitute for personalized medical advice. Everyone’s health needs are unique — please consult your healthcare provider before starting or changing any supplement, medication, or treatment plan.

I’ve come to realize that self-appraisal isn’t just a personal growth exercise; it’s a way to check in with yourself and carefully assess what is working and what is not. Taking the time to honestly assess our goals, habits, relationships, and daily choices gives us the clarity to grow, to pivot, and to choose better. It’s how we expand what’s possible for ourselves.

When we slow down and take a conscious look at who we are and how we’re showing up, we begin to live a more intentional life. We notice our patterns, we make peace with our shortcomings, and over time, we build a kinder, more honest relationship with ourselves.

Of course, self-appraisal isn’t easy. It’s uncomfortable work; we are writing down and facing truths we’ve been avoiding. When done with grace, it becomes one of the most powerful habits to adopt. In short, it is how we keep coming home to ourselves.

The value of self-appraisal is that it reminds us there are things within our control, and areas of our lives that we can adjust, augment, and realign. Those include:

• How we spend our time and with whom

• The quality of the time we share with others

• The choices we make about our bodies: how we eat, how we rest, how we nourish ourselves

• And our daily performance, both in the small routines and in the pursuit of our bigger goals.

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3 Simple Steps to Start Your Self-appraisal

1. List 5 of your personal strengths, and how they have helped in your success.

2. List 5 of your personal weaknesses, and how they have hindered your success, and what steps you have taken to improve.

3. Make a list of things that you value. (Faith, Love, Joy, etc.) Then, rate them in order of most important to least important on the list.

   

Goals

I’ve learned that when I’m clear about my principles and values, everything else falls into place. My goals feel more natural, less like a to-do list and more like an extension of what actually matters to me. Knowing what I stand for keeps me focused and consistent, even when things get hard.

Goal Pillars

Here is a list of some of my life goal pillars. What goals do you want to achieve?

• Faith

• Family

• Health

• Relationships

• Career

• Business

• Education

• Finances

• Fun

For organizing my life goals and values, I use Notion. Writing them out helps me clearly visualize what I need to focus on, what needs my attention, and what needs to be adjusted. It keeps me focused on progress, not perfection.

3 Simple Steps for Wellness Self-appraisal

1. List five short-term goals that you have for the next month. How do you plan to accomplish these goals in that time frame?

2. List five mid-term goals that you have for the next 2-5 years. How do you plan to accomplish these goals in that time frame?

3. List five long-term goals that you have for the next 10+ years. How do you plan to accomplish these goals in that time frame?

So, welcome to the art of self-appraisal! It is not just a one-time exercise, but a continuous, life-long conversation with yourself. A gentle, honest practice of noticing where you are, appreciating what’s working, and permitting yourself to grow where you need to.

I would love to hear from you: What’s one area of your life you’d like to assess or bring back into alignment this week? What goals are you currently working on?

In health,

Dr. A

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CoQ10: What we know

• Coenzyme Q10 is a vitamin-like compound that plays a crucial role in energy production within cells.

• It seems to have some antioxidant activity.

• Commonly used in conditions like heart failure or migraine headaches.

• Many medications like -statins (cholesterol-lowering) and -sartans (blood pressure-lowering), can further deplete CoQ10.

• Certain medical conditions can lead to CoQ10 deficiency.

What does the research say?

Researchers aren’t completely sure yet whether taking CoQ10 by mouth actually helps women who are doing fertility treatments like IVF (in-vitro fertilization). Some small studies show that women who took CoQ10 before their fertility treatment were about twice as likely to get pregnant compared to those who didn’t take it.

However, CoQ10 didn’t seem to change the chances of having a miscarriage or a live birth. In other words, it may help with getting pregnant, but it doesn’t necessarily mean you’re more likely to carry the baby to term or deliver successfully.

Multiple other studies have shown Coq10 to be possibly effective in heart failure, nerve pain in people with diabetes, migraine in adults, and much more.

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Things to Keep in Mind

• Typical dosing is between 100 mg and 400 mg/day, but it is condition-specific.

• Your body absorbs and uses CoQ10 more efficiently when dosing is split rather than a single daily dose.

• If you’re undergoing fertility treatments or taking hormone therapy, consult with your local physician and have them check for medication interactions first.

Your Pharmacist’s Takeaway

Overall, the results are encouraging but still preliminary. This simply means CoQ10 looks promising for improving egg quality and pregnancy chances in women with fertility challenges, but more high-quality research is needed to confirm how much it truly helps. So yes, I will continue to take it as part of my overall wellness routine!

In health,

Dr. A

Disclaimer: I’m a licensed pharmacist, but this post is for educational purposes only and not a substitute for personalized medical advice. Everyone’s health needs are unique — please consult your healthcare provider before starting or changing any supplement, medication, or treatment plan.

During these next few months and beyond, I will be posting and sharing strategies I use to live a healthier lifestyle. I know some of these posts may at times feel a bit uncomfortable, but we will just have to make our peace with it!

That said, the purpose of The Right Remedy Rx is to move toward a healthier lifestyle, not necessarily to turn your whole life upside down.

We will be discussing alternative therapies, new foods, techniques, and activities that include our body, mind, and soul, from the mind of a Pharmacist!

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Here are some Simple Rules FOR NATURAL HEALTH

1. Attend to your spiritual needs with regular prayer and/or meditation.

2. Sleep 8-10 hours a night, and get up and out of bed immediately upon waking.

3. Upon rising, go outdoors, or open a window, stand up straight, and breathe in slowly through the nose, exhale through the mouth. Repeat several times.

4. Take a bath or shower every morning if possible, and dry brush before.

5. Use natural products to cleanse and moisturize.

6. Drink warm lemon water first thing in the morning.

7. Eat a light breakfast. Keep all meals small and light. Eat plenty of green leafy vegetables.

8. Elimination is vital to health. Diet should be used to regulate constipation, not pills.

9. Exercise daily. Most people don’t get enough exercise because of a sedentary lifestyle. Get outside and make it fun. Exercise is one of the key factors in aging well.

10. Avoid overuse of alcohol and caffeine products.

11. Get regular checkups. You should have a primary care physician, a naturopath or functional doctor, and a dentist.

12. Exercise your brain. Continue to learn and use your brain daily. You can play games, work, study, read, just be sure your brain is working on something new every day.

13. Stay connected socially. Whether you’re an extrovert or an introvert like me, find something that you enjoy and share it with other people.

14. Practice kindness, gratitude, forgiveness, tithing, and contribution.

As you progress through this blog, if you can incorporate these 14 principles into daily practice and continue them, you’ll feel better, think more clearly, and increase your mental and physical capacity.

For me, a more natural lifestyle sounds like less stress, more health, and a simpler life in general.

What does a more natural lifestyle look like to you?

Chat soon!

Dr. A

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