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<!DOCTYPE html>
<html lang="en">
<head>
<meta charset="UTF-8">
<meta name="viewport" content="width=device-width, initial-scale=1.0, viewport-fit=cover">
<meta name="theme-color" content="#4ecdc4">
<meta name="description" content="Doctor — healthcare resources, calculators, and wellness tools. Educational use only.">
<meta name="apple-mobile-web-app-capable" content="yes">
<meta name="apple-mobile-web-app-status-bar-style" content="black-translucent">
<meta name="apple-mobile-web-app-title" content="Doctor">
<link rel="manifest" href="manifest.json">
<link rel="icon" type="image/png" sizes="192x192" href="icons/icon-192.png">
<link rel="icon" type="image/png" sizes="512x512" href="icons/icon-512.png">
<link rel="apple-touch-icon" href="icons/icon-192.png">
<link rel="mask-icon" href="icons/icon.svg" color="#4ecdc4">
<title>Doctor — Healthcare Resources & Wellness Tools</title>
<style>
:root {
--bg: #0a0a0f;
--bg-elev: #14141c;
--bg-elev-2: #1b1b26;
--border: #2a2a38;
--border-strong: #3a3a4e;
--text: #e8e8f0;
--text-dim: #a0a0b0;
--text-muted: #6a6a7a;
--accent: #4ecdc4;
--accent-dim: #3ba99f;
--accent-soft: rgba(78, 205, 196, 0.12);
--accent-softer: rgba(78, 205, 196, 0.05);
--warn: #f4a261;
--warn-bg: rgba(244, 162, 97, 0.1);
--danger: #e76f51;
--danger-bg: rgba(231, 111, 81, 0.12);
--good: #7dd181;
--shadow: 0 8px 24px rgba(0, 0, 0, 0.35);
--radius: 12px;
--radius-sm: 8px;
}
* { box-sizing: border-box; }
html, body { margin: 0; padding: 0; }
body {
font-family: -apple-system, BlinkMacSystemFont, "Segoe UI", Roboto, "Helvetica Neue", Arial, sans-serif;
background: var(--bg);
color: var(--text);
line-height: 1.55;
min-height: 100vh;
-webkit-font-smoothing: antialiased;
-moz-osx-font-smoothing: grayscale;
}
a {
color: var(--accent);
text-decoration: none;
transition: color 0.15s;
}
a:hover { color: var(--accent-dim); text-decoration: underline; }
button { font-family: inherit; cursor: pointer; }
.app {
max-width: 1200px;
margin: 0 auto;
padding: 0 1.25rem 4rem;
}
/* ---------- Header ---------- */
header.site-header {
padding: 2.5rem 0 1.25rem;
text-align: center;
border-bottom: 1px solid var(--border);
}
h1.title {
margin: 0;
font-size: clamp(1.75rem, 4vw, 2.5rem);
font-weight: 700;
letter-spacing: -0.02em;
color: var(--text);
}
h1.title .ico { color: var(--accent); }
.subtitle {
margin: 0.4rem 0 0;
color: var(--text-dim);
font-size: clamp(0.95rem, 2vw, 1.05rem);
}
/* ---------- Disclaimer banner ---------- */
.disclaimer {
margin: 1.25rem 0;
padding: 0.85rem 1rem;
background: var(--warn-bg);
border: 1px solid rgba(244, 162, 97, 0.35);
border-left: 3px solid var(--warn);
border-radius: var(--radius-sm);
color: #f4c790;
font-size: 0.9rem;
line-height: 1.5;
}
.disclaimer strong { color: var(--warn); }
.mini-disclaimer {
margin-top: 1rem;
padding: 0.6rem 0.85rem;
background: var(--accent-softer);
border-left: 2px solid var(--accent);
border-radius: 6px;
color: var(--text-dim);
font-size: 0.82rem;
font-style: italic;
}
/* ---------- Navigation tabs ---------- */
nav.tabs {
display: flex;
flex-wrap: wrap;
gap: 0.25rem;
margin: 1.25rem 0 1.5rem;
border-bottom: 1px solid var(--border);
overflow-x: auto;
scrollbar-width: none;
}
nav.tabs::-webkit-scrollbar { display: none; }
nav.tabs button {
flex: 1 0 auto;
min-width: max-content;
padding: 0.75rem 1.1rem;
background: transparent;
color: var(--text-dim);
border: none;
border-bottom: 2px solid transparent;
font-size: 0.95rem;
font-weight: 500;
transition: all 0.15s;
white-space: nowrap;
}
nav.tabs button:hover { color: var(--text); }
nav.tabs button[aria-selected="true"] {
color: var(--accent);
border-bottom-color: var(--accent);
}
/* ---------- Tab panels ---------- */
.panel { display: none; }
.panel.active { display: block; animation: fadeIn 0.25s ease; }
@keyframes fadeIn {
from { opacity: 0; transform: translateY(4px); }
to { opacity: 1; transform: none; }
}
h2.section-title {
margin: 2rem 0 1rem;
font-size: 1.4rem;
font-weight: 600;
letter-spacing: -0.01em;
display: flex;
align-items: center;
gap: 0.6rem;
}
h2.section-title:first-of-type { margin-top: 0.25rem; }
h2.section-title .ico { font-size: 1.25rem; }
h3.sub-title {
margin: 1.5rem 0 0.5rem;
font-size: 1.05rem;
color: var(--text);
font-weight: 600;
}
/* ---------- Resource cards ---------- */
.cards {
display: grid;
grid-template-columns: repeat(auto-fill, minmax(280px, 1fr));
gap: 0.9rem;
}
.card {
background: var(--bg-elev);
border: 1px solid var(--border);
border-radius: var(--radius);
padding: 1.1rem 1.15rem 1rem;
display: flex;
flex-direction: column;
transition: transform 0.15s, border-color 0.15s, background 0.15s;
}
.card:hover {
transform: translateY(-2px);
border-color: var(--accent-dim);
background: var(--bg-elev-2);
}
.card-head {
display: flex;
align-items: center;
gap: 0.55rem;
margin-bottom: 0.5rem;
}
.card-ico { font-size: 1.35rem; line-height: 1; }
.card-title {
margin: 0;
font-size: 1.02rem;
font-weight: 600;
color: var(--text);
}
.card-desc {
margin: 0 0 0.85rem;
color: var(--text-dim);
font-size: 0.88rem;
flex-grow: 1;
}
.card-link {
font-size: 0.88rem;
font-weight: 500;
align-self: flex-start;
}
/* ---------- Forms / inputs ---------- */
.calc {
background: var(--bg-elev);
border: 1px solid var(--border);
border-radius: var(--radius);
padding: 1.25rem;
margin-bottom: 1.25rem;
}
.calc h3 {
margin: 0 0 0.85rem;
font-size: 1.1rem;
font-weight: 600;
display: flex;
align-items: center;
gap: 0.5rem;
}
.field-group {
display: grid;
grid-template-columns: repeat(auto-fit, minmax(140px, 1fr));
gap: 0.75rem;
margin-bottom: 0.85rem;
}
.field { display: flex; flex-direction: column; gap: 0.3rem; }
.field label {
font-size: 0.78rem;
color: var(--text-dim);
font-weight: 500;
text-transform: uppercase;
letter-spacing: 0.04em;
}
.field input[type="number"],
.field input[type="text"],
.field input[type="time"],
.field select,
.field textarea {
background: var(--bg);
color: var(--text);
border: 1px solid var(--border-strong);
border-radius: 6px;
padding: 0.55rem 0.7rem;
font-size: 0.95rem;
font-family: inherit;
transition: border-color 0.15s;
}
.field input:focus, .field select:focus, .field textarea:focus {
outline: none;
border-color: var(--accent);
}
.field input[type="range"] { accent-color: var(--accent); width: 100%; }
.toggle-group {
display: inline-flex;
background: var(--bg);
border: 1px solid var(--border-strong);
border-radius: 6px;
padding: 2px;
gap: 2px;
align-self: flex-start;
}
.toggle-group button {
background: transparent;
color: var(--text-dim);
border: none;
padding: 0.35rem 0.75rem;
font-size: 0.85rem;
border-radius: 4px;
transition: all 0.15s;
}
.toggle-group button[aria-pressed="true"] {
background: var(--accent);
color: var(--bg);
font-weight: 600;
}
.btn {
background: var(--accent);
color: var(--bg);
border: none;
border-radius: 6px;
padding: 0.55rem 1rem;
font-size: 0.9rem;
font-weight: 600;
transition: background 0.15s, transform 0.1s;
}
.btn:hover { background: var(--accent-dim); }
.btn:active { transform: scale(0.98); }
.btn-ghost {
background: transparent;
color: var(--accent);
border: 1px solid var(--accent);
}
.btn-ghost:hover { background: var(--accent-soft); }
.btn-danger { background: var(--danger); color: white; }
.btn-danger:hover { background: #d1573a; }
.btn-row {
display: flex;
flex-wrap: wrap;
gap: 0.5rem;
margin-top: 0.85rem;
}
.result {
margin-top: 0.85rem;
padding: 1rem;
background: var(--accent-softer);
border: 1px solid var(--border);
border-left: 3px solid var(--accent);
border-radius: var(--radius-sm);
}
.result-value {
font-size: 1.75rem;
font-weight: 700;
color: var(--accent);
line-height: 1.1;
}
.result-label {
font-size: 0.85rem;
color: var(--text-dim);
margin-top: 0.25rem;
}
/* ---------- Tables ---------- */
.table-wrap {
overflow-x: auto;
background: var(--bg-elev);
border: 1px solid var(--border);
border-radius: var(--radius);
margin-bottom: 1.25rem;
}
table.ref {
width: 100%;
border-collapse: collapse;
font-size: 0.9rem;
}
table.ref th, table.ref td {
padding: 0.7rem 0.85rem;
text-align: left;
border-bottom: 1px solid var(--border);
vertical-align: top;
}
table.ref th {
background: var(--bg-elev-2);
color: var(--accent);
font-weight: 600;
font-size: 0.78rem;
text-transform: uppercase;
letter-spacing: 0.05em;
}
table.ref tr:last-child td { border-bottom: none; }
table.ref tr:hover td { background: var(--accent-softer); }
/* ---------- BMI spectrum ---------- */
.spectrum {
display: flex;
height: 28px;
border-radius: 6px;
overflow: hidden;
margin: 0.75rem 0 0.35rem;
border: 1px solid var(--border-strong);
position: relative;
}
.spectrum > div {
flex: 1;
display: flex;
align-items: center;
justify-content: center;
font-size: 0.7rem;
color: rgba(0,0,0,0.75);
font-weight: 700;
}
.spectrum-marker {
position: absolute;
top: -5px;
bottom: -5px;
width: 3px;
background: var(--text);
box-shadow: 0 0 0 2px var(--bg);
transition: left 0.35s ease;
pointer-events: none;
}
/* ---------- HR zones ---------- */
.zone-bar {
display: flex;
align-items: center;
gap: 0.75rem;
padding: 0.6rem 0.85rem;
border-radius: 6px;
margin-bottom: 0.4rem;
color: #0a0a0f;
font-weight: 500;
font-size: 0.88rem;
}
.zone-label { flex: 0 0 auto; font-weight: 700; }
.zone-range {
margin-left: auto;
font-variant-numeric: tabular-nums;
font-weight: 700;
}
/* ---------- First aid steps ---------- */
.steps {
counter-reset: step;
list-style: none;
padding: 0;
margin: 0;
}
.steps li {
counter-increment: step;
padding: 0.75rem 0 0.75rem 2.5rem;
border-bottom: 1px solid var(--border);
position: relative;
}
.steps li:last-child { border-bottom: none; }
.steps li::before {
content: counter(step);
position: absolute;
left: 0;
top: 0.75rem;
width: 1.75rem;
height: 1.75rem;
border-radius: 50%;
background: var(--accent);
color: var(--bg);
display: flex;
align-items: center;
justify-content: center;
font-weight: 700;
font-size: 0.85rem;
}
/* ---------- Misc ---------- */
.emergency-call {
display: inline-flex;
align-items: center;
gap: 0.4rem;
background: var(--danger-bg);
border: 1px solid var(--danger);
color: #ffb09c;
padding: 0.35rem 0.7rem;
border-radius: 6px;
font-weight: 600;
font-size: 0.88rem;
}
.emergency-call:hover { background: rgba(231, 111, 81, 0.25); text-decoration: none; }
.grid-2 {
display: grid;
grid-template-columns: 1fr;
gap: 1rem;
}
@media (min-width: 720px) {
.grid-2 { grid-template-columns: 1fr 1fr; }
}
/* ---------- Breathing circle ---------- */
.breath-stage {
display: flex;
flex-direction: column;
align-items: center;
padding: 1.5rem 0;
}
.breath-circle {
width: 180px;
height: 180px;
border-radius: 50%;
background: radial-gradient(circle, var(--accent), var(--accent-dim));
display: flex;
align-items: center;
justify-content: center;
color: var(--bg);
font-weight: 700;
font-size: 1rem;
text-transform: uppercase;
letter-spacing: 0.05em;
white-space: pre-line;
text-align: center;
transition: transform 1s ease, background 1s ease;
box-shadow: 0 0 60px rgba(78, 205, 196, 0.35);
user-select: none;
}
.breath-stats {
display: flex;
gap: 2.25rem;
margin-top: 1.5rem;
color: var(--text-dim);
font-size: 0.9rem;
text-align: center;
}
.breath-stats > div strong {
display: block;
color: var(--text);
font-size: 1.35rem;
font-variant-numeric: tabular-nums;
}
/* ---------- Journal ---------- */
.journal-list {
max-height: 360px;
overflow-y: auto;
border: 1px solid var(--border);
border-radius: var(--radius-sm);
background: var(--bg);
}
.journal-entry {
padding: 0.75rem 0.9rem;
border-bottom: 1px solid var(--border);
}
.journal-entry:last-child { border-bottom: none; }
.journal-entry .meta {
font-size: 0.78rem;
color: var(--text-muted);
font-variant-numeric: tabular-nums;
}
.journal-entry .sev {
display: inline-block;
padding: 1px 8px;
border-radius: 10px;
font-weight: 700;
font-size: 0.75rem;
margin-left: 0.5rem;
}
.sev-low { background: rgba(125, 209, 129, 0.2); color: var(--good); }
.sev-mid { background: rgba(244, 162, 97, 0.2); color: var(--warn); }
.sev-high { background: rgba(231, 111, 81, 0.2); color: var(--danger); }
/* ---------- Checklist ---------- */
.checklist-item {
display: flex;
gap: 0.6rem;
padding: 0.65rem 0;
border-bottom: 1px dashed var(--border);
}
.checklist-item:last-child { border-bottom: none; }
.checklist-item input[type="checkbox"] {
margin-top: 0.5rem;
accent-color: var(--accent);
flex: 0 0 auto;
transform: scale(1.15);
}
.checklist-item-main { flex: 1; }
.checklist-label {
display: block;
font-size: 0.9rem;
color: var(--text);
margin-bottom: 0.3rem;
font-weight: 500;
}
.checklist-item textarea {
width: 100%;
background: var(--bg);
color: var(--text);
border: 1px solid var(--border);
border-radius: 6px;
padding: 0.45rem 0.6rem;
font-family: inherit;
font-size: 0.9rem;
resize: vertical;
min-height: 38px;
}
.checklist-item textarea:focus {
outline: none;
border-color: var(--accent);
}
/* ---------- Medication schedule ---------- */
.med-row {
display: grid;
grid-template-columns: 2fr 1.3fr 1fr auto;
gap: 0.5rem;
align-items: end;
margin-bottom: 0.6rem;
}
@media (max-width: 640px) {
.med-row { grid-template-columns: 1fr 1fr; }
.med-row .field:nth-child(1) { grid-column: span 2; }
.med-row button { grid-column: span 2; }
}
.med-schedule-out {
background: var(--bg);
border: 1px solid var(--border);
border-radius: var(--radius-sm);
padding: 0.85rem 0.95rem;
font-family: ui-monospace, SFMono-Regular, Consolas, monospace;
font-size: 0.88rem;
white-space: pre-wrap;
margin-top: 0.5rem;
min-height: 1.5rem;
color: var(--text);
}
/* ---------- Sleep cycles ---------- */
.sleep-options {
display: grid;
grid-template-columns: repeat(auto-fill, minmax(200px, 1fr));
gap: 0.5rem;
margin-top: 0.5rem;
}
.sleep-option {
padding: 0.75rem;
background: var(--bg);
border: 1px solid var(--border);
border-radius: 6px;
text-align: center;
}
.sleep-option .time {
font-size: 1.2rem;
font-weight: 700;
color: var(--accent);
font-variant-numeric: tabular-nums;
}
.sleep-option .cycles {
font-size: 0.8rem;
color: var(--text-dim);
}
.sleep-option.recommended {
border-color: var(--accent);
background: var(--accent-softer);
}
/* ---------- Footer ---------- */
footer.site-footer {
margin-top: 3rem;
padding-top: 1.25rem;
border-top: 1px solid var(--border);
text-align: center;
color: var(--text-muted);
font-size: 0.82rem;
}
footer.site-footer a { color: var(--text-dim); }
@media print {
body { background: white; color: black; }
nav.tabs, .no-print, .btn, button { display: none !important; }
.panel { display: block !important; }
.card, .calc, .table-wrap {
border: 1px solid #ccc;
background: white;
color: black;
break-inside: avoid;
}
a { color: black; text-decoration: underline; }
}
/* ---------- Accessibility ---------- */
:focus-visible {
outline: 2px solid var(--accent);
outline-offset: 2px;
border-radius: 4px;
}
</style>
</head>
<body>
<div class="app">
<header class="site-header">
<h1 class="title"><span class="ico">🩺</span> Doctor</h1>
<p class="subtitle">Healthcare Resources & Wellness Tools</p>
</header>
<div class="disclaimer" role="note">
<strong>⚠️ Important:</strong> This app provides general health information only. It is not medical advice. Always consult a qualified healthcare provider.
</div>
<nav class="tabs" role="tablist" aria-label="Sections">
<button role="tab" aria-selected="true" aria-controls="panel-resources" id="tab-resources" data-tab="resources">Resources</button>
<button role="tab" aria-selected="false" aria-controls="panel-calculators" id="tab-calculators" data-tab="calculators">Calculators</button>
<button role="tab" aria-selected="false" aria-controls="panel-reference" id="tab-reference" data-tab="reference">Reference</button>
<button role="tab" aria-selected="false" aria-controls="panel-wellness" id="tab-wellness" data-tab="wellness">Wellness</button>
</nav>
<!-- ============ RESOURCES ============ -->
<section class="panel active" id="panel-resources" role="tabpanel" aria-labelledby="tab-resources">
<h2 class="section-title"><span class="ico">🏥</span> Insurance & Coverage</h2>
<div class="cards">
<article class="card">
<div class="card-head"><span class="card-ico">🛡️</span><h3 class="card-title">Healthcare.gov Marketplace</h3></div>
<p class="card-desc">Federal health-insurance marketplace for individual and family plans. Compare plans, check eligibility for subsidies, and enroll during Open Enrollment or after a qualifying life event.</p>
<a class="card-link" href="https://www.healthcare.gov/" target="_blank" rel="noopener">Visit →</a>
</article>
<article class="card">
<div class="card-head"><span class="card-ico">🏛️</span><h3 class="card-title">Medicare.gov</h3></div>
<p class="card-desc">Official federal program for people 65+ and some younger people with disabilities. Explore Parts A, B, C (Advantage), and D; find plans; manage your account.</p>
<a class="card-link" href="https://www.medicare.gov/" target="_blank" rel="noopener">Visit →</a>
</article>
<article class="card">
<div class="card-head"><span class="card-ico">🤝</span><h3 class="card-title">Medicaid Overview</h3></div>
<p class="card-desc">Joint federal-state program providing coverage for low-income adults, children, pregnant people, seniors, and people with disabilities. Eligibility and benefits vary by state.</p>
<a class="card-link" href="https://www.medicaid.gov/medicaid/index.html" target="_blank" rel="noopener">Visit →</a>
</article>
<article class="card">
<div class="card-head"><span class="card-ico">🔄</span><h3 class="card-title">COBRA Continuation Coverage</h3></div>
<p class="card-desc">Department of Labor guide to COBRA, which lets you keep employer-sponsored coverage for a limited time after job loss, reduced hours, or other qualifying events.</p>
<a class="card-link" href="https://www.dol.gov/general/topic/health-plans/cobra" target="_blank" rel="noopener">Visit →</a>
</article>
</div>
<div class="mini-disclaimer">For educational purposes only. This app is not affiliated with any government agency or insurer.</div>
<h2 class="section-title"><span class="ico">👨⚕️</span> Direct Primary Care</h2>
<div class="cards">
<article class="card">
<div class="card-head"><span class="card-ico">📖</span><h3 class="card-title">What Is Direct Primary Care?</h3></div>
<p class="card-desc">DPC is a membership-based model where patients pay a flat monthly fee directly to their primary-care practice for routine care — no insurance middleman for visits, and typically longer appointments.</p>
<a class="card-link" href="https://www.aafp.org/family-physician/practice-and-career/delivery-payment-models/direct-primary-care.html" target="_blank" rel="noopener">AAFP overview →</a>
</article>
<article class="card">
<div class="card-head"><span class="card-ico">🗺️</span><h3 class="card-title">DPC Frontier Mapper</h3></div>
<p class="card-desc">Searchable, community-maintained directory of direct primary-care practices across the United States. Filter by location, fees, and services offered.</p>
<a class="card-link" href="https://mapper.dpcfrontier.com/" target="_blank" rel="noopener">Visit →</a>
</article>
<article class="card">
<div class="card-head"><span class="card-ico">⚖️</span><h3 class="card-title">DPC vs. Traditional Insurance</h3></div>
<p class="card-desc">DPC typically pairs with a high-deductible catastrophic plan. Benefits include predictable pricing, direct access to your physician, and more time per visit; it does not replace hospital or specialty coverage.</p>
<a class="card-link" href="https://www.dpcare.org/what-is-dpc" target="_blank" rel="noopener">DPC Coalition →</a>
</article>
</div>
<div class="mini-disclaimer">DPC is not a substitute for comprehensive insurance coverage.</div>
<h2 class="section-title"><span class="ico">🚨</span> Emergency Services</h2>
<div class="cards">
<article class="card">
<div class="card-head"><span class="card-ico">🆘</span><h3 class="card-title">911 — Emergencies</h3></div>
<p class="card-desc">For any life-threatening emergency — severe bleeding, chest pain, stroke symptoms, unconsciousness, serious injury — call 911 immediately. Do not drive yourself if seriously ill.</p>
<a class="card-link emergency-call" href="tel:911">📞 Call 911</a>
</article>
<article class="card">
<div class="card-head"><span class="card-ico">💬</span><h3 class="card-title">988 Suicide & Crisis Lifeline</h3></div>
<p class="card-desc">Free, confidential, 24/7 support for people in suicidal crisis or emotional distress. Call or text 988 — services available in English and Spanish, with interpreters for other languages.</p>
<a class="card-link emergency-call" href="tel:988">📞 Call or text 988</a>
</article>
<article class="card">
<div class="card-head"><span class="card-ico">☠️</span><h3 class="card-title">Poison Control</h3></div>
<p class="card-desc">24/7 expert advice for known or suspected poisoning, medication overdose, or exposure to toxic substances. Free, confidential, and staffed by medical professionals.</p>
<a class="card-link emergency-call" href="tel:18002221222">📞 1-800-222-1222</a>
</article>
<article class="card">
<div class="card-head"><span class="card-ico">🏥</span><h3 class="card-title">Find Your Nearest ER</h3></div>
<p class="card-desc">Use the American Hospital Association's hospital finder or search "emergency room near me" in your maps app. In a true emergency, 911 responders can route you to the closest appropriate facility.</p>
<a class="card-link" href="https://www.ahadata.com/aha-hospital-finder" target="_blank" rel="noopener">AHA Hospital Finder →</a>
</article>
</div>
<h2 class="section-title"><span class="ico">💉</span> Preventive Care</h2>
<div class="cards">
<article class="card">
<div class="card-head"><span class="card-ico">📅</span><h3 class="card-title">CDC Vaccination Schedules</h3></div>
<p class="card-desc">Official immunization schedules for children, adolescents, and adults. Includes catch-up recommendations and travel-specific vaccines. Updated annually by the CDC's ACIP.</p>
<a class="card-link" href="https://www.cdc.gov/vaccines/schedules/index.html" target="_blank" rel="noopener">Visit →</a>
</article>
<article class="card">
<div class="card-head"><span class="card-ico">🔎</span><h3 class="card-title">USPSTF Screening Recommendations</h3></div>
<p class="card-desc">Evidence-based preventive-services recommendations from the U.S. Preventive Services Task Force. Grade A and B services are generally covered without cost-sharing under the ACA.</p>
<a class="card-link" href="https://www.uspreventiveservicestaskforce.org/uspstf/recommendation-topics" target="_blank" rel="noopener">Visit →</a>
</article>
<article class="card">
<div class="card-head"><span class="card-ico">✅</span><h3 class="card-title">Annual Physical Checklist</h3></div>
<p class="card-desc">MedlinePlus guide on what to expect during a routine adult wellness visit — history, vitals, age-appropriate screenings, immunizations, and preventive counseling.</p>
<a class="card-link" href="https://medlineplus.gov/ency/article/002125.htm" target="_blank" rel="noopener">MedlinePlus →</a>
</article>
<article class="card">
<div class="card-head"><span class="card-ico">🦷</span><h3 class="card-title">Dental Care Guidelines</h3></div>
<p class="card-desc">American Dental Association recommendations for brushing, flossing, and routine dental visits. Most people benefit from a cleaning and exam every 6 months.</p>
<a class="card-link" href="https://www.mouthhealthy.org/" target="_blank" rel="noopener">MouthHealthy (ADA) →</a>
</article>
</div>
<h2 class="section-title"><span class="ico">🧠</span> Mental Health</h2>
<div class="cards">
<article class="card">
<div class="card-head"><span class="card-ico">💬</span><h3 class="card-title">988 Suicide & Crisis Lifeline</h3></div>
<p class="card-desc">Confidential, 24/7 support for anyone in emotional distress or suicidal crisis. Specialized lines for veterans, Spanish speakers, and LGBTQ+ youth.</p>
<a class="card-link emergency-call" href="tel:988">📞 Call or text 988</a>
</article>
<article class="card">
<div class="card-head"><span class="card-ico">📞</span><h3 class="card-title">SAMHSA National Helpline</h3></div>
<p class="card-desc">Free, confidential, 24/7/365 treatment referral and information service for individuals and families facing mental and/or substance-use disorders.</p>
<a class="card-link emergency-call" href="tel:18006624357">📞 1-800-662-4357</a>
</article>
<article class="card">
<div class="card-head"><span class="card-ico">🤗</span><h3 class="card-title">NAMI</h3></div>
<p class="card-desc">The National Alliance on Mental Illness — education, peer support, and advocacy. NAMI HelpLine at 1-800-950-6264 (or text "HelpLine" to 62640), M–F 10am–10pm ET.</p>
<a class="card-link" href="https://www.nami.org/" target="_blank" rel="noopener">Visit →</a>
</article>
<article class="card">
<div class="card-head"><span class="card-ico">🔎</span><h3 class="card-title">Psychology Today Therapist Finder</h3></div>
<p class="card-desc">Search therapists, psychiatrists, and treatment centers by location, specialty, insurance, and more. Profiles include credentials and approaches.</p>
<a class="card-link" href="https://www.psychologytoday.com/us/therapists" target="_blank" rel="noopener">Visit →</a>
</article>
<article class="card">
<div class="card-head"><span class="card-ico">✉️</span><h3 class="card-title">Crisis Text Line</h3></div>
<p class="card-desc">Free, 24/7 text-based crisis support with a trained volunteer Crisis Counselor. Text HOME to 741741 (US & Canada) or 85258 in the UK.</p>
<a class="card-link" href="https://www.crisistextline.org/" target="_blank" rel="noopener">Visit →</a>
</article>
</div>
<h2 class="section-title"><span class="ico">💊</span> Prescription Assistance</h2>
<div class="cards">
<article class="card">
<div class="card-head"><span class="card-ico">🏷️</span><h3 class="card-title">GoodRx</h3></div>
<p class="card-desc">Free coupons and price comparisons for prescription drugs at most U.S. pharmacies. Often significantly lower than cash price and sometimes beats insurance copays.</p>
<a class="card-link" href="https://www.goodrx.com/" target="_blank" rel="noopener">Visit →</a>
</article>
<article class="card">
<div class="card-head"><span class="card-ico">💡</span><h3 class="card-title">NeedyMeds</h3></div>
<p class="card-desc">Nonprofit database of patient-assistance programs, free and low-cost clinics, and coupons. Search by medication, diagnosis, or ZIP code.</p>
<a class="card-link" href="https://www.needymeds.org/" target="_blank" rel="noopener">Visit →</a>
</article>
<article class="card">
<div class="card-head"><span class="card-ico">📋</span><h3 class="card-title">RxAssist</h3></div>
<p class="card-desc">Comprehensive directory of manufacturer patient-assistance programs (PAPs) that provide free or low-cost brand-name medications to eligible patients.</p>
<a class="card-link" href="https://www.rxassist.org/" target="_blank" rel="noopener">Visit →</a>
</article>
<article class="card">
<div class="card-head"><span class="card-ico">💰</span><h3 class="card-title">Mark Cuban Cost Plus Drugs</h3></div>
<p class="card-desc">Transparent-pricing online pharmacy — manufacturer cost + 15% markup + pharmacy fee + shipping. Often dramatically lower than retail pharmacy pricing on generics.</p>
<a class="card-link" href="https://costplusdrugs.com/" target="_blank" rel="noopener">Visit →</a>
</article>
</div>
<div class="mini-disclaimer">External sites are not affiliated with or endorsed by this app. Always verify pricing, eligibility, and pharmacy credentials before use.</div>
</section>
<!-- ============ CALCULATORS ============ -->
<section class="panel" id="panel-calculators" role="tabpanel" aria-labelledby="tab-calculators">
<div class="disclaimer">
<strong>⚠️ Educational use only.</strong> These calculators are general screening tools. They do not diagnose conditions or replace professional medical evaluation.
</div>
<!-- BMI -->
<div class="calc" id="calc-bmi">
<h3><span>⚖️</span> BMI Calculator</h3>
<div class="field-group">
<div class="field">
<label>Height unit</label>
<div class="toggle-group" role="group" aria-label="Height unit">
<button type="button" data-height-unit="imperial" aria-pressed="true">ft / in</button>
<button type="button" data-height-unit="metric" aria-pressed="false">cm</button>
</div>
</div>
<div class="field">
<label>Weight unit</label>
<div class="toggle-group" role="group" aria-label="Weight unit">
<button type="button" data-weight-unit="imperial" aria-pressed="true">lb</button>
<button type="button" data-weight-unit="metric" aria-pressed="false">kg</button>
</div>
</div>
</div>
<div class="field-group">
<div class="field" data-height-imperial>
<label for="bmi-ft">Height (ft)</label>
<input id="bmi-ft" type="number" min="0" max="9" step="1" value="5" inputmode="numeric">
</div>
<div class="field" data-height-imperial>
<label for="bmi-in">Height (in)</label>
<input id="bmi-in" type="number" min="0" max="11" step="1" value="8" inputmode="numeric">
</div>
<div class="field" data-height-metric hidden>
<label for="bmi-cm">Height (cm)</label>
<input id="bmi-cm" type="number" min="0" step="1" value="173" inputmode="numeric">
</div>
<div class="field" data-weight-imperial>
<label for="bmi-lb">Weight (lb)</label>
<input id="bmi-lb" type="number" min="0" step="1" value="160" inputmode="numeric">
</div>
<div class="field" data-weight-metric hidden>
<label for="bmi-kg">Weight (kg)</label>
<input id="bmi-kg" type="number" min="0" step="0.1" value="73" inputmode="decimal">
</div>
</div>
<div class="result">
<div class="result-value" id="bmi-value">—</div>
<div class="result-label" id="bmi-category">Enter height and weight</div>
<div class="spectrum" aria-hidden="true">
<div style="background:#6fc2e6">Under</div>
<div style="background:#7dd181">Normal</div>
<div style="background:#f4a261">Over</div>
<div style="background:#e76f51">Obese</div>
<div class="spectrum-marker" id="bmi-marker" style="left: 0%"></div>
</div>
<div style="display:flex;justify-content:space-between;font-size:0.72rem;color:var(--text-muted);margin-top:0.2rem;font-variant-numeric:tabular-nums;">
<span>15</span><span>18.5</span><span>25</span><span>30</span><span>40</span>
</div>
</div>
<div class="mini-disclaimer">BMI is a screening tool, not a diagnostic measure. It does not account for muscle mass, bone density, or body composition. Source: WHO adult BMI categories.</div>
</div>
<!-- Water -->
<div class="calc" id="calc-water">
<h3><span>💧</span> Water Intake Calculator</h3>
<div class="field-group">
<div class="field">
<label>Weight unit</label>
<div class="toggle-group" role="group" aria-label="Weight unit">
<button type="button" data-water-unit="imperial" aria-pressed="true">lb</button>
<button type="button" data-water-unit="metric" aria-pressed="false">kg</button>
</div>
</div>
<div class="field">
<label for="water-weight">Body weight</label>
<input id="water-weight" type="number" min="0" step="1" value="160" inputmode="decimal">
</div>
<div class="field">
<label for="water-activity">Activity level</label>
<select id="water-activity">
<option value="1.0">Sedentary</option>
<option value="1.1" selected>Moderate</option>
<option value="1.2">Active</option>
<option value="1.35">Very active</option>
</select>
</div>
<div class="field">
<label for="water-climate">Climate</label>
<select id="water-climate">
<option value="1.0" selected>Temperate</option>
<option value="1.1">Hot</option>
<option value="1.1">Dry</option>
<option value="1.2">Hot + dry</option>
</select>
</div>
</div>
<div class="result">
<div class="result-value"><span id="water-oz">—</span> oz</div>
<div class="result-label"><span id="water-liters">—</span> L · <span id="water-cups">—</span> cups (8 oz)</div>
<div class="mini-disclaimer" style="margin-top:0.75rem;background:transparent;border:none;padding:0;">
<strong style="color:var(--text-dim);">Formula:</strong>
<span id="water-math">½ × body weight (oz) × activity × climate</span>
</div>
</div>
<div class="mini-disclaimer">Starting point, not a prescription. People with kidney, heart, or liver conditions should follow their provider's fluid guidance.</div>
</div>
<!-- Heart Rate -->
<div class="calc" id="calc-hr">
<h3><span>❤️</span> Heart Rate Zones</h3>
<div class="field-group">
<div class="field">
<label for="hr-age">Age</label>
<input id="hr-age" type="number" min="1" max="120" step="1" value="35" inputmode="numeric">
</div>
<div class="field">
<label for="hr-rest">Resting HR (optional, for Karvonen)</label>
<input id="hr-rest" type="number" min="0" max="150" step="1" placeholder="e.g., 60" inputmode="numeric">
</div>
</div>
<div class="result">
<div class="result-value"><span id="hr-max">—</span> bpm</div>
<div class="result-label">Estimated max heart rate · Formula: <span id="hr-formula">220 − age</span></div>
<div id="hr-zones" style="margin-top:0.85rem;"></div>
</div>
<div class="mini-disclaimer">Estimates only. Actual max HR varies by individual; a clinical stress test is the gold standard. Karvonen method uses heart-rate reserve (max − rest) when a resting HR is provided.</div>
</div>
<!-- Sleep -->
<div class="calc" id="calc-sleep">
<h3><span>🌙</span> Sleep Calculator</h3>
<div class="field-group">
<div class="field">
<label>Mode</label>
<div class="toggle-group" role="group" aria-label="Sleep mode">
<button type="button" data-sleep-mode="wake" aria-pressed="true">I wake at…</button>
<button type="button" data-sleep-mode="bed" aria-pressed="false">I go to bed at…</button>
</div>
</div>
<div class="field">
<label for="sleep-time">Time</label>
<input id="sleep-time" type="time" value="07:00">
</div>
</div>
<h4 style="margin:0.5rem 0 0.25rem;font-size:0.92rem;color:var(--text-dim);font-weight:500;" id="sleep-heading">To wake feeling rested, consider:</h4>
<div class="sleep-options" id="sleep-options"></div>
<div class="mini-disclaimer">Based on 90-minute sleep cycles. 5–6 complete cycles (7.5–9 hours) is typical for adults. Adds 15 minutes to fall asleep.</div>
</div>
<!-- Medications -->
<div class="calc" id="calc-meds">
<h3><span>💊</span> Medication Schedule Helper</h3>
<div id="med-rows"></div>
<div class="btn-row">
<button type="button" class="btn-ghost btn" id="med-add">+ Add another</button>
<button type="button" class="btn-ghost btn" id="med-copy">Copy schedule</button>
<button type="button" class="btn-ghost btn" id="med-clear">Clear</button>
</div>
<div class="med-schedule-out" id="med-out" aria-live="polite">Add at least one medication to see the schedule.</div>
<div class="mini-disclaimer">This is a scheduling helper only. Always follow your prescriber's directions and pharmacist's counseling for dosing, timing, interactions, and food requirements.</div>
</div>
</section>