The Three Key Ingredients for Autoimmune Conditions - and how to change the recipe

Written By Tina Hancocks

You’re doing all the right things - so why aren’t you getting better?

Maybe you’re following a “clean” diet, but you’re still bloated and exhausted. Maybe you’ve tried supplements, but they don’t seem to make much difference. Maybe you’ve seen specialists, only to be sent away with more prescriptions or vague advice that doesn’t really address what’s going on.

The truth is, autoimmunity isn’t just about one trigger. It’s a complex web of genetics, environment, stress, gut health and more. And sometimes, even the “healthy” habits we pick up can actually be adding to the problem. By the end of this post, you’ll understand why some of your well-intended habits might be holding you back, you’ll understand what’s in the mix and how you have the power to change the recipe and finally feel better.

Where does autoimmune disease come from?

Autoimmune conditions don’t appear out of nowhere. They develop over time, often following a pattern that can be traced back through a combination of genetics, environmental triggers and problematic immune system barriers. Think of it like a cocktail - one that’s been mixed with a blend of ingredients, some inherited, some accumulated over time and some that weaken your body’s natural defences. The good news? Just because you’ve been served this drink doesn’t mean you have to keep drinking. Understanding what’s in the mix gives you the power to change the recipe.


Ingredient 1: Genetics – a splash of family history

Genetics play a role in autoimmunity, but they don’t tell the whole story. You may have inherited genes that increase your susceptibility, but they don’t act in isolation. It’s not as simple as having a single ‘autoimmune gene’ that suddenly switches on. Instead, a combination of genes influences how your immune system responds to your environment.

Several gene variations have been linked to autoimmune conditions, including:

  • HLA (human leukocyte antigen) genes – these help regulate immune system function. Variations in these genes are linked to conditions such as coeliac disease, type 1 diabetes, rheumatoid arthritis, ankylosing spondylitis and multiple sclerosis.

  • PTPN22 – associated with an increased risk of rheumatoid arthritis, lupus and type 1 diabetes along with several other autoimmune diseases. Plays a role in regulating T-cell activation and immune response, but the exact mechanism by which it promotes autoimmunity is still being investigated. [1]

  • STAT4 – involved in immune response regulation and linked to lupus, Sjögren’s and rheumatoid arthritis. [2]

  • CTLA4 – plays a role in immune system suppression, with variations linked to thyroid conditions such as Graves’ disease and Hashimoto’s thyroiditis.

  • IL23R – involved in inflammatory responses and linked to conditions like psoriasis and inflammatory bowel disease.

These and many more genes are still being investigated and while these genes may increase your risk, they don’t determine your fate. This is demonstrated in studies on identical twins which have shown that genes can influence some conditions more than others, but only make up part of the recipe. [3]  Autoimmunity doesn’t simply ‘switch on’ because of genetics alone. It’s the interaction between your genetic makeup and your environment that truly shapes your health - this is the wonderful world of epigenetics, the impact of diet and lifestyle on our genes and how we show up in the world - and the incredible thing is, that we have the power to change this!   

Ingredient 2: Environmental triggers – a twist of lifestyle and surroundings

Environmental factors play one of the biggest roles in whether or not someone develops an autoimmune condition. These aren’t always sudden triggers and also not always just one thing – they can build up over years, gradually tipping the balance until the immune system can no longer keep things in check.

Some of the key environmental factors at play include:

1. Food sensitivities and dietary triggers

Certain foods can be inflammatory for some people, particularly those with a genetic predisposition to autoimmunity. Common triggers include:

  • Gluten – linked to coeliac disease but can also be a trigger in other autoimmune conditions due to its impact on gut permeability.

  • Dairy – some people react to casein (a protein in dairy) or lactose, leading to immune activation.

  • Lectins – found in foods like beans, tomatoes and grains, which can contribute to gut irritation in sensitive individuals (but not necessarily a problem for all).

  • Processed foods – high in additives, preservatives and refined sugars, all of which can promote inflammation.

2. Toxins and environmental pollutants

Exposure to toxins can disrupt immune function and increase the risk of autoimmunity. Key culprits include:

  • Heavy metals – mercury (from dental fillings, fish), lead (old pipes, paints) and aluminium (antiperspirants, cookware) can contribute to immune dysfunction.

  • Mould exposure – certain mould species release mycotoxins, which can disrupt immune regulation and trigger inflammation.

  • Pesticides and chemicals – exposure through food, water and household products can put strain on the immune system over time.

3. Infections and pathogens

Certain viral and bacterial infections can act as autoimmune triggers. The immune system sometimes ‘misfires’ after an infection, attacking the body’s own tissues. Notable infections linked to autoimmunity include Epstein-Barr virus (EBV) (associated with multiple sclerosis, lupus and rheumatoid arthritis). There is also emerging research on the link between SARS-CoV-2 and increased autoimmunity, with some suggestion that autoimmunity may be a driver of Long COVID. The mechanisms aren’t fully understood yet and research is ongoing, but watch this space. [4]

4. Chronic stress and trauma

Long-term stress and unresolved trauma can have profound effects on the immune system. Chronic stress leads to prolonged cortisol release, which can contribute to inflammation and immune dysregulation. Emotional trauma, particularly early-life trauma when not properly addressed, has been linked to a higher risk of developing autoimmune conditions later in life.

5. Medications and medical interventions

Some medications can alter immune function and contribute to autoimmunity, including:

  • Antibiotics – overuse can disrupt gut microbiota, affecting immune balance.

  • NSAIDs – long-term use can impact gut lining integrity, leading to increased permeability.

  • Hormonal treatments – such as contraceptive pills and HRT, which can influence immune function in some individuals.

  • Lithium - potential links to psoriasis via altered cytokine signalling.

Ingredient 3: Immune barriers – a dash of leaky gut, lungs and skin

Your gut, skin and lungs act as physical barriers, controlling what enters your body. When these barriers function well, they keep harmful substances out. When they become ‘leaky’, unwanted particles can enter the bloodstream, triggering immune responses that can lead to autoimmunity.

1. Leaky gut (intestinal permeability)

The gut lining is designed to allow nutrients to pass through while keeping toxins and undigested food particles out. However, factors such as stress, infections, processed foods and excessive gluten intake can compromise this barrier, allowing harmful substances to ‘leak’ into the bloodstream. This can lead to widespread inflammation and immune activation.

2. Leaky skin (barrier dysfunction)

Your skin is another protective layer. When it’s compromised due to chronic inflammation, eczema or exposure to harsh chemicals, it becomes more susceptible to allergens, toxins and irritants. This can contribute to conditions such as psoriasis and lupus.

3. Leaky lungs (respiratory barrier dysfunction)

Air pollution, cigarette smoke, mould exposure and chronic respiratory infections can weaken lung defences, allowing toxins and pathogens to enter the bloodstream. This has been linked to autoimmune conditions like rheumatoid arthritis, sarcoidosis and multiple sclerosis.

Shake well - and the results can be unpredictable

When genetics, environmental triggers and barrier dysfunction combine, they create the perfect storm for autoimmunity. Symptoms can appear gradually - fatigue, brain fog, digestive issues, joint pain, hair loss or unexplained rashes. These early signs are warnings from the body that something is off balance. Ignoring them can allow the condition to escalate, but recognising them early means you can take action before things progress further.

Don’t like the taste? Change the recipe

Autoimmune conditions don’t have to be a life sentence. By understanding your own underlying drivers, you can take steps to rebalance your immune system, reduce inflammation and regain control of your health. 

Healing from autoimmunity isn’t about chasing the latest trend. It’s about understanding your body and what it needs. Here’s where to start:

  • Look beyond symptoms - instead of masking issues with more diets or supplements, get to the root cause of what’s really driving inflammation and immune imbalance. We test for viruses and toxins to establish what the key triggers are so we can deal with them appropriately.

  • Personalise your diet - instead of following generic health advice, work out which foods nourish your body and which ones trigger symptoms. We conduct allergy testing to determine this, together with genetic panels. 

  • Move in a way that supports healing - swap high-intensity workouts for gentler forms of movement like walking, yoga or pilates. If you love your cortisol-driving spin class, do it for the love of it occasionally, but ensure to mix in with more moderate forms of exercise to balance the stress response.

  • Take a targeted approach to supplements - get tested where possible and focus on what your body needs rather than taking eeeverything. This is where genetic mapping together with blood tests are invaluable in determining what your body needs and whether you can process it optimally - everybody is different, so there is no on-size-fits-all supplement protocol.

  • Prioritise stress management - breathwork, meditation, therapy, time in nature, gardening - whatever helps calm your nervous system will support healing.

This is exactly why I created Get Empowered - the five-stage autoimmune recovery programme designed to help you uncover root causes, regain energy and take back your life. It incorporates state-of-the-art genetic testing, together with a staged approach to properly address your individual triggers and understand what is driving your condition, together with a clear path forward to managing it for life. 

It’s not about endless restrictions or spending hours in the kitchen. It’s about finding the right strategy for you - so you can live fully, with energy and ease.


Get_Empowered_Five-stage_autoimmune_recovery_plan

The five-stages of the Get Empowered programme

Ready to take control of your health?

If you’re tired of bouncing between doctors, trying everything and still feeling stuck, it’s time for a different approach. Book a free call with me and let’s find out what’s really going on – so you can finally start feeling better.

Autoimmunity is complex, but healing doesn’t have to be. If you’re ready to move beyond symptom management and start creating real change, let’s work together.

I work with you in my Get Empowered five-stage autoimmune recovery programme as your ‘personal health detective’, helping you uncover:

  • What is the root cause of your condition?

  • What needs to be removed that is causing problems?

  • What elements need to be rebalanced to support your body’s natural harmony?

  • What needs to be replaced and restored that is needed for health and healthy immune function?

  • What tools do you personally need to manage your condition long-term?

Every person’s autoimmune journey is unique. That’s why I offer a tailored, individual approach, adapting to your specific needs rather than relying on one-size-fits-all protocols  (I see you there following the AIP diet and getting frustrated!).

For example, the same inflammatory trigger can lead to vastly different responses in people depending on their individual initial circumstances and predispositions, just as the same intervention can lead to a range of responses. This is why I work closely with you to monitor symptoms and responses to interventions.

My programmes work to help your immune system find stability and support your body’s natural healing process.

What should you do next?

If you’ve been nodding along while reading this, it might be time to take action. Whether you’re curious about testing your antibodies or you’re ready to dive into a comprehensive recovery plan to find and eliminate your triggers, I’m here to help.

Here’s how you can get started:

Don’t just settle for more medications and masking symptoms. Find out what the triggers of your condition are and work to remove them. The earlier we intervene, the better your chances of turning things around. You don’t have to settle for feeling “okay.” You deserve to feel amazing.

Looking forward to helping you on your journey to better health!

Skipped to the bottom? In summary

Autoimmune disease doesn’t happen overnight - it develops slowly, due to a combination of factors that can accumulate over decades. The Autoimmune Triad highlights the fact that autoimmunity is never ONE thing, but working out your individual triggers and drivers is the key to managing your condition long term. While genetics may increase susceptibility, lifestyle factors like diet, stress, toxins and infections often tip the balance and have a much greater influence. My Get Empowered programme offers personalised support using advanced genetic and functional testing to identify root causes, restore balance and help your immune system find stability. Healing isn’t about restriction; it’s about giving your body what it truly needs. If you’re ready to stop guessing and start healing, book a free call today. Let’s get to the root of your symptoms - so you can regain your energy, health and life. Book in for a free chat below.

Tina Hancocks
Next

Where are you on the Autoimmune Spectrum? Why early action can transform your health