My Wellness Toolkit: Sarah Bradden

My day starts with movement. The first thing I do every morning is drink hot water and lemon. Then, it’s exercise. Movement is non-negotiable – without it, I feel stagnant. It’s a must to get my energy flowing. Depending how my body feels, this could be a 20-minute online class, a walk, Pilates class or weight training. I’m a big fan of Pilates at Heartcore and the Louisa Drake Method. Hamelin’s classes at The Londoner are amazing, too – he takes my workout to a meditative level. 

Supplements keep me on track. I grab an MCT coffee on the way to work – MCT (medium-chain triglycerides) oil is a fast-digesting fat, usually derived from coconut oil, that the body quickly converts into energy for brain and body fuel. After a breakfast of eggs, I take my supplements. Chinese herbs are a mainstay and I take different herbs when I need them. Hifas de Terra’s mushroom supplements are the gold standard – I couldn’t be without them. 

I have micro moments of self-care throughout the day. At work, I intentionally schedule ‘check-in’ moments – reminders on my phone to ensure I’m drinking enough water, breathing properly and paying attention to my posture. Today, I’m mindful of my time, focusing on micro-layered habits rather than overwhelming myself with lengthy routines when I’m short on time. Try incorporating short, regular check-ins throughout your day to monitor your physical and emotional state – ask yourself, am I breathing deeply? Am I hydrated? How am I holding myself physically and emotionally? Self-care needs to be enjoyable, too – for me, Pilates, lifting weights and facial massage feel good, not a chore. 

After a period of ill health, looking after myself took on a new meaning. For years, I struggled with hospital visits, experiencing drastic weight loss, severe cystic acne and the intense stress of a toxic relationship. At my lowest, I was facing major surgery (a partial bowel resection), but something told me to look for another way. Acupuncture was my turning point. It felt like someone had flipped a switch, igniting my body’s ability to heal itself. That experience shaped my entire approach and led me to create The Bradden Method, combining traditional techniques with modern innovations to restore energy and balance. 

You might come to me with skin issues, but the root of the issue often runs deeper. That’s why holistic healing is at the core of my treatments. The Bradden Method is unlike any other wellness approach – it’s an integrated system born from my own journey of overcoming serious illness and stress. No two treatments are the same, but I always begin by examining your tongue to identify organs that might be out of balance. You’ll lie on an infrared PEMF mat, which emits electromagnetic waves that mimic nature’s frequencies, encouraging deep recovery. From there, I use acupuncture intuitively, targeting your body’s micro-systems to restore balance and energy flow, as well as Reiki, tuning forks, acupressure and foot massage to enhance wellbeing. LED lights stimulate collagen while activated oxygen therapy protects cells, reduces inflammation and supports brain health. It’s a holistic strategy targeting the root of imbalance to achieve lasting results. 

I prioritise my mental health. Over the years, I’ve learned nothing is worth jeopardising my mental health for. I make it a point to process and clear the day’s energy and any challenging situations. When stress hits, I pause to breathe deeply and avoid reacting immediately. Taking time to process a situation, sometimes even waiting until the next day, helps reduce the intensity of heightened emotions. Learning to self-regulate is key to responding calmly and from a grounded place, rather than impulsively reacting from a place of ‘fight or flight’. 

It's important to unwind in the evening. Evenings involve cooking dinner for my family, which I find incredibly relaxing. I wind down with a bath, using an LED light mask and the Lyma laser before heading to bed by 9pm. I always incorporate acupressure into my evening skincare routine, too, alongside skincare with potent antioxidants, like vitamins C and E, and collagen-boosting peptides. Less is more when it comes to skincare. 

I am a fan of meditation. I use the Gateway process, which uses meditation-like techniques with sound technology to facilitate altered states of consciousness. The method aims to help the brain achieve better focus and balance. 

Wellness doesn’t have to be all or nothing. You don’t have to be perfectly healthy in every aspect of your life to be considered ‘well’. True wellness is a journey, not a destination. It’s about making consistent, positive changes over time, rather than striving for unattainable perfection. Small steps, consistently practised, lead to significant, long-term improvements in your overall wellbeing. At the same time, health and wellness doesn’t have to be taken so seriously – have fun with it. Incorporate joy and laughter into your day. Laughter is one of my favourite wellness hacks, it’s powerful and effective. 

It's never too late to invest in your wellbeing. One of the biggest misconceptions I hear is that after 50, it’s too late to make meaningful changes. That’s simply not true. Small adjustments – like mindful movement, acupuncture and skin-nourishing treatments – can have a profound impact at any age. Now is the time to put yourself first, embrace self-care and live life to the fullest. 

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