@keyframes gradient-shift{0%{background-position:0 50%}to{background-position:200% 50%}}:root{--primary:#10b981;--primary-dark:#059669;--primary-light:#d1fae5;--secondary:#6366f1;--accent:#f59e0b;--danger:#ef4444;--dark:#0f172a;--dark-2:#1e293b;--dark-3:#334155;--text:#334155;--text-light:#64748b;--text-muted:#94a3b8;--border:#e2e8f0;--bg:#ffffff;--bg-light:#f8fafc;--bg-card:#ffffff;--shadow-sm:0 1px 3px rgba(0,0,0,0.08);--shadow-md:0 4px 12px rgba(0,0,0,0.1);--shadow-lg:0 10px 30px rgba(0,0,0,0.12);--shadow-xl:0 20px 50px rgba(0,0,0,0.15);--radius-sm:8px;--radius-md:12px;--radius-lg:16px;--radius-xl:20px;--transition:all 0.3s cubic-bezier(0.4, 0, 0.2, 1);--font-primary:'Inter', -apple-system, BlinkMacSystemFont, 'Segoe UI', sans-serif;--font-heading:'Inter', -apple-system, BlinkMacSystemFont, 'Segoe UI', sans-serif;--header-height:70px;--container:1320px}*{margin:0;padding:0;box-sizing:border-box}html{scroll-behavior:smooth;-webkit-font-smoothing:antialiased}body{font-family:var(--font-primary);color:var(--text);background:var(--bg);line-height:1.7;overflow-x:hidden}.site-logo img,a{transition:var(--transition)}a{text-decoration:none}a:hover{color:var(--primary-dark)}img{max-width:100%;height:auto;display:block}h1,h3,h4,h5{font-family:var(--font-heading);color:var(--dark);line-height:1.3;font-weight:700}.container{max-width:var(--container);margin:0 auto;padding:0 20px}.top-bar{background:var(--dark);color:#cbd5e1;font-size:13px;padding:8px 0;position:relative;z-index:100}.top-bar-inner{display:flex;justify-content:space-between;align-items:center}.top-bar-left,.top-bar-right{display:flex;align-items:center;gap:20px}.top-bar-left a{color:#cbd5e1;font-size:13px}.popular-posts-list .pop-info h5 a:hover,.top-bar-left a:hover,a{color:var(--primary)}.top-bar-right{gap:12px}.top-bar-social{display:flex;gap:10px}.site-header{background:var(--bg);border-bottom:1px solid var(--border);position:sticky;top:0;z-index:999;transition:var(--transition)}.header-inner,.site-logo{display:flex;align-items:center}.header-inner{justify-content:space-between;height:var(--header-height)}.site-logo{gap:12px;flex-shrink:0}.site-logo img{height:44px;width:auto}.site-logo:hover img{transform:scale(1.03)}.site-logo .tagline{font-size:11px;color:var(--text-light);font-weight:400;letter-spacing:.3px}.main-nav{flex:1;display:flex;justify-content:center;padding:0 30px}.nav-menu,.nav-menu>li>a{display:flex;align-items:center}.nav-menu{list-style:none;gap:4px}.nav-menu>li{position:relative}.nav-menu>li>a{gap:5px;padding:10px 16px;font-size:14.5px;font-weight:600;color:var(--text);border-radius:var(--radius-sm);transition:var(--transition);white-space:nowrap}.nav-menu>li>a:focus,.nav-menu>li>a:hover{color:var(--primary);background:var(--primary-light)}.nav-menu>li>a svg{width:16px;height:16px;flex-shrink:0}.mega-menu{position:absolute;top:100%;left:50%;transform:translateX(-50%) translateY(8px);background:var(--bg);border:1px solid var(--border);border-radius:var(--radius-md);box-shadow:var(--shadow-lg);min-width:560px;padding:24px;opacity:0;visibility:hidden;transition:opacity .25s ease,transform .25s ease,visibility .25s;z-index:1000}.nav-menu>li:hover>.mega-menu{opacity:1;visibility:visible;transform:translateX(-50%) translateY(0)}.mega-menu-grid{display:grid;grid-template-columns:1fr 1fr;gap:20px}.mega-menu-col h4{font-size:13px;font-weight:700;text-transform:uppercase;letter-spacing:1px;color:var(--primary);margin-bottom:12px;padding-bottom:8px;border-bottom:2px solid var(--primary-light)}.mega-menu-col ul{list-style:none}.mega-menu-col ul li a{display:flex;align-items:center;gap:10px;padding:8px 10px;color:var(--text);font-size:14px;border-radius:6px;transition:var(--transition)}.mega-menu-col ul li a:hover{transform:translateX(4px)}.mega-menu-col ul li a svg{width:18px;height:18px;color:var(--primary);flex-shrink:0}.header-actions{display:flex;align-items:center;gap:8px;flex-shrink:0}.header-action-btn,.search-overlay{display:flex;justify-content:center;transition:var(--transition)}.header-action-btn{width:40px;height:40px;align-items:center;border:0;background:#fff0;color:var(--text);cursor:pointer;border-radius:var(--radius-sm);font-size:18px}.header-action-btn:hover,.mega-menu-col ul li a:hover{background:var(--bg-light);color:var(--primary)}.search-overlay{position:fixed;top:0;left:0;right:0;bottom:0;background:rgb(15 23 42/.8);backdrop-filter:blur(8px);z-index:9999;align-items:flex-start;padding-top:15vh;opacity:0;visibility:hidden}.search-overlay .search-box{background:var(--bg);border-radius:var(--radius-lg);padding:8px;width:90%;max-width:640px;box-shadow:var(--shadow-xl);transform:translateY(-20px);transition:transform .3s ease}.search-overlay .search-box form,.sidebar-widget .widget-title{display:flex;align-items:center}.search-overlay .search-box input[type=search]{flex:1;border:0;padding:16px 20px;font-size:18px;background:#fff0;color:var(--text);outline:0;font-family:var(--font-primary)}.search-overlay .search-box button[type=submit]{padding:14px 24px;background:var(--primary);color:#fff;border:0;border-radius:var(--radius-md);font-size:16px;cursor:pointer;font-weight:600;transition:var(--transition)}.search-overlay .search-box button[type=submit]:hover{background:var(--primary-dark)}.mobile-toggle{display:none;width:40px;height:40px;align-items:center;justify-content:center;border:0;background:#fff0;cursor:pointer;flex-direction:column;gap:5px}.mobile-toggle span{display:block;width:22px;height:2px;background:var(--text);border-radius:2px;transition:var(--transition)}.sidebar{position:sticky;top:calc(var(--header-height) + 20px)}.sidebar-widget{background:var(--bg-card);border:1px solid var(--border);border-radius:var(--radius-md);padding:24px;margin-bottom:20px}.sidebar-widget .widget-title{font-size:16px;font-weight:700;color:var(--dark);margin-bottom:18px;padding-bottom:12px;border-bottom:2px solid var(--primary);gap:8px}.about-widget .about-text{font-size:14px;color:var(--text-light);line-height:1.65}.categories-list,.popular-posts-list{list-style:none}.popular-posts-list li{display:flex;gap:14px;padding:12px 0;border-bottom:1px solid var(--border)}.popular-posts-list li:last-child{border-bottom:none;padding-bottom:0}.popular-posts-list li:first-child{padding-top:0}.popular-posts-list .pop-thumb{width:70px;height:55px;border-radius:var(--radius-sm);overflow:hidden;flex-shrink:0}.popular-posts-list .pop-thumb img{width:100%;height:100%;object-fit:cover}.popular-posts-list .pop-info{flex:1}.popular-posts-list .pop-info h5{font-size:13.5px;font-weight:600;line-height:1.35;display:-webkit-box;-webkit-line-clamp:2;-webkit-box-orient:vertical;overflow:hidden}.popular-posts-list .pop-info h5 a{color:var(--dark)}.popular-posts-list .pop-info .pop-date{font-size:12px;color:var(--text-muted);margin-top:3px}.categories-list li{padding:8px 0;border-bottom:1px solid var(--border)}.categories-list li:last-child{border-bottom:none}.categories-list li a{display:flex;justify-content:space-between;align-items:center;font-size:14px;color:var(--text);font-weight:500}.categories-list li a:hover,.footer-links li a:hover::before{color:var(--primary)}.categories-list li a .cat-count,.tag-cloud a{background:var(--bg-light);border-radius:20px;font-size:12px}.categories-list li a .cat-count{color:var(--text-muted);padding:2px 10px;font-weight:600}.tag-cloud{display:flex;flex-wrap:wrap;gap:6px}.tag-cloud a{display:inline-block;padding:4px 12px;border:1px solid var(--border);color:var(--text);transition:var(--transition)}.tag-cloud a:hover{background:var(--primary);color:#fff;border-color:var(--primary)}.social-follow{display:grid;grid-template-columns:1fr 1fr;gap:8px}.site-footer{background:#1e293b;color:#94a3b8;padding-top:0}.footer-newsletter-bar{background:linear-gradient(90deg,var(--primary),var(--secondary),var(--accent));padding:30px 0;position:relative}.footer-newsletter-bar::before{content:"";position:absolute;inset:0;background:linear-gradient(90deg,var(--primary),var(--secondary),var(--accent),var(--primary));background-size:200% 100%;animation:gradient-shift 6s linear infinite}.footer-newsletter-inner{position:relative;z-index:2;display:flex;align-items:center;justify-content:space-between;gap:24px}.footer-newsletter-inner h4{font-size:20px;color:#fff;font-weight:700}.footer-newsletter-inner p{color:rgb(255 255 255/.85);font-size:14px}.footer-newsletter-form{display:flex;gap:10px}.footer-newsletter-form input{padding:12px 18px;border:0;border-radius:var(--radius-sm);background:rgb(255 255 255/.2);color:#fff;font-size:14px;min-width:260px;outline:0;backdrop-filter:blur(4px)}.footer-newsletter-form input::placeholder{color:rgb(255 255 255/.7)}.footer-newsletter-form button{padding:12px 24px;background:#fff;color:var(--dark);border:0;border-radius:var(--radius-sm);font-size:14px;font-weight:700;cursor:pointer;transition:var(--transition)}.footer-newsletter-form button:hover{background:var(--dark);color:#fff}.footer-main{padding:30px 0 20px}.footer-grid{display:grid;grid-template-columns:1.3fr .8fr .8fr 1fr;gap:40px}.footer-col h5{font-size:16px;font-weight:700;color:#e2e8f0;margin-bottom:20px;position:relative;padding-bottom:12px}.footer-col h5::after{content:"";position:absolute;bottom:0;left:0;width:40px;height:2px;background:var(--primary);border-radius:2px}.footer-col p{font-size:14px;line-height:1.7;color:#94a3b8;margin-bottom:16px}.footer-social{display:flex;gap:10px}.footer-links{list-style:none}.footer-links li{margin-bottom:10px}.footer-links li a,.footer-tags a{color:#94a3b8;transition:var(--transition)}.footer-links li a{font-size:14px;display:flex;align-items:center;gap:8px}.footer-links li a:hover{color:var(--primary);padding-left:4px}.footer-links li a::before{content:"›";font-size:16px;color:var(--text-muted);transition:var(--transition)}.footer-tags{display:flex;flex-wrap:wrap;gap:6px}.footer-tags a{display:inline-block;padding:4px 12px;background:rgb(255 255 255/.06);border-radius:20px;font-size:12px}.footer-tags a:hover{background:var(--primary);color:#fff}.footer-copyright{border-top:1px solid rgb(255 255 255/.06);padding:20px 0}.footer-copyright-inner{display:flex;justify-content:space-between;align-items:center;font-size:13px;color:#64748b}.footer-copyright-inner a{color:#94a3b8}.footer-bottom-links a:hover,.footer-copyright-inner a:hover{color:var(--primary)}.footer-bottom-links{display:flex;gap:20px}.footer-bottom-links a{font-size:13px;color:#64748b}.footer-medical-disclaimer{padding:20px 0;border-top:1px solid rgb(255 255 255/.06)}.footer-medical-disclaimer p{font-size:13px;color:#64748b;line-height:1.6;margin:0;text-align:center}.footer-medical-disclaimer a{color:var(--primary)}.footer-medical-disclaimer a:hover{text-decoration:underline}.trust-sidebar-widget{background:linear-gradient(135deg,var(--bg-card),var(--bg-light))}@media (max-width:1024px){.sidebar{position:static}.footer-grid{grid-template-columns:repeat(2,1fr)}}@media (max-width:768px){:root{--header-height:60px}.top-bar{display:none}.mobile-toggle{display:flex}.main-nav{position:fixed;top:var(--header-height);left:0;right:0;bottom:0;background:var(--bg);padding:20px;overflow-y:auto;transform:translateX(100%);transition:transform .3s ease;z-index:998}.nav-menu{flex-direction:column;gap:0;width:100%}.nav-menu>li>a{padding:14px 16px;font-size:16px;border-bottom:1px solid var(--border);width:100%}.mega-menu{position:static;transform:none;min-width:100%;opacity:1;visibility:visible;box-shadow:none;border:0;display:none;padding:12px 0}.nav-menu>li:hover>.mega-menu{display:block}.footer-grid{grid-template-columns:1fr;gap:30px}.footer-newsletter-inner{flex-direction:column;text-align:center}.footer-newsletter-form{flex-direction:column;width:100%}.footer-newsletter-form input{min-width:auto}.footer-copyright-inner{flex-direction:column;gap:10px;text-align:center}}.comments-section{margin-top:40px;padding-top:30px;border-top:1px solid var(--border)}.comments-section h3{font-size:22px;margin-bottom:24px}.reading-progress-bar{position:fixed;top:0;left:0;height:3px;width:0%;background:linear-gradient(90deg,var(--primary),var(--secondary));z-index:10000;transition:width .1s linear;box-shadow:0 0 8px rgb(16 185 129/.4)}.single-post-pro{padding:20px 0 40px}.single-layout-pro{display:grid;grid-template-columns:46px 1fr 300px;gap:0 24px;align-items:start}.share-sidebar{position:sticky;top:calc(var(--header-height) + 20px);align-self:start}.share-sidebar-inner{display:flex;flex-direction:column;align-items:center;gap:8px}.share-sidebar-label{font-size:10px;font-weight:700;text-transform:uppercase;letter-spacing:1.5px;color:var(--text-muted);margin-bottom:4px;writing-mode:vertical-rl;transform:rotate(180deg)}.share-btn{width:38px;height:38px;display:flex;align-items:center;justify-content:center;border-radius:50%;border:0;cursor:pointer;transition:var(--transition);color:#fff;opacity:.85}.share-btn:hover{opacity:1;transform:scale(1.15);box-shadow:var(--shadow-md)}.share-fb{background:#1877f2}.share-tw{background:#000}.share-wa{background:#25d366}.share-li{background:#0a66c2}.share-pin{background:#e60023}.share-copy,.share-email{background:var(--text-light)}.share-copy{color:var(--bg)}.breadcrumb-nav{padding:10px 0 20px}.breadcrumb-list{flex-wrap:wrap;list-style:none;font-size:13px;color:var(--text-muted)}.breadcrumb-item,.breadcrumb-item a,.breadcrumb-list,.trust-box-meta span{display:flex;align-items:center;gap:4px}.breadcrumb-item a{gap:5px;color:var(--text-light);font-weight:500;transition:var(--transition)}.breadcrumb-item a:hover,.meta-author-name:hover,.toc-header:hover{color:var(--primary)}.breadcrumb-item.active span{color:var(--text);font-weight:600}.breadcrumb-sep{color:var(--text-muted);flex-shrink:0}.article-header-pro{margin-bottom:28px}.article-title-pro{font-size:36px;line-height:1.25;margin-bottom:20px;color:var(--dark)}.article-meta-pro{display:flex;align-items:center;justify-content:space-between;flex-wrap:wrap;gap:16px;padding:18px 0;border-top:1px solid var(--border);border-bottom:1px solid var(--border)}.meta-author{display:flex;align-items:center;gap:12px}.author-avatar-pro{width:42px;height:42px;border-radius:50%;object-fit:cover;border:2px solid var(--primary-light)}.meta-author-info{display:flex;flex-direction:column}.meta-author-name{font-size:15px;font-weight:700;color:var(--dark);line-height:1.2}.meta-author-detail{font-size:12px;color:var(--text-muted);font-weight:500}.meta-details{display:flex;align-items:center;gap:18px;flex-wrap:wrap}.meta-detail-item{display:flex;align-items:center;gap:5px;font-size:13px;color:var(--text-light);font-weight:500}.meta-detail-item svg{flex-shrink:0;color:var(--text-muted)}.toc-container{background:var(--bg-light);border:1px solid var(--border);border-radius:var(--radius-md);margin-bottom:32px;overflow:hidden}.toc-header{display:flex;align-items:center;gap:10px;padding:16px 20px;font-size:15px;font-weight:700;color:var(--dark);cursor:pointer;transition:var(--transition);user-select:none}.toc-header svg:first-child{color:var(--primary)}.toc-arrow{margin-left:auto;transition:transform .3s ease;color:var(--text-muted)}.toc-body{max-height:0;overflow:hidden;transition:max-height .35s ease}.toc-list{list-style:none;padding:0 20px 16px;margin:0;counter-reset:toc-counter}.article-body-pro{font-size:17px;line-height:1.85;color:var(--text)}.article-body-pro p{margin-bottom:18px}.article-body-pro img{border-radius:var(--radius-md);margin:24px 0;box-shadow:var(--shadow-sm)}.article-body-pro a{color:var(--primary);text-decoration:underline;text-underline-offset:3px;text-decoration-thickness:1.5px;transition:var(--transition)}.article-body-pro a:hover{color:var(--primary-dark)}.trust-box-pro{display:flex;gap:18px;align-items:flex-start;background:linear-gradient(135deg,#eff6ff,#f0f9ff);border:1px solid #93c5fd;border-left:5px solid var(--primary);border-radius:var(--radius-md);padding:24px;margin:36px 0}.trust-box-icon{width:48px;height:48px;flex-shrink:0;display:flex;align-items:center;justify-content:center;background:var(--primary);color:#fff;border-radius:50%;padding:12px}.trust-box-icon svg{color:#fff}.trust-box-content{flex:1}.trust-box-content strong{display:block;font-size:15px;color:var(--dark);margin-bottom:6px}.trust-box-content p{font-size:13.5px;color:var(--text-light);line-height:1.65;margin:0 0 12px}.trust-box-meta{display:flex;gap:20px;flex-wrap:wrap;font-size:12px;color:var(--text-muted)}.share-bar-inline{display:flex;align-items:center;justify-content:space-between;gap:16px;flex-wrap:wrap;padding:20px 0;margin-top:28px;border-top:1px solid var(--border)}.share-bar-label{font-size:14px;font-weight:600;color:var(--text);white-space:nowrap}.share-bar-buttons{display:flex;gap:8px;flex-wrap:wrap}.author-bio-articles a,.share-inline-btn{display:inline-flex;align-items:center;font-size:13px;font-weight:600;transition:var(--transition)}.share-inline-btn{gap:6px;padding:8px 16px;border-radius:var(--radius-sm);color:#fff;cursor:pointer;border:0;text-decoration:none}.share-inline-btn:hover{transform:translateY(-2px);color:#fff}.share-inline-fb{background:#1877f2}.share-inline-tw{background:#000}.share-inline-wa{background:#25d366}.share-inline-li{background:#0a66c2}.share-inline-copy{background:var(--text-light);color:var(--bg)}.author-bio-box-pro{display:flex;gap:20px;align-items:flex-start;background:var(--bg-light);border:1px solid var(--border);border-radius:var(--radius-lg);padding:28px;margin-top:32px;transition:var(--transition)}.author-bio-box-pro:hover,.share-inline-btn:hover{box-shadow:var(--shadow-md)}.author-bio-avatar{width:80px;height:80px;border-radius:50%;object-fit:cover;flex-shrink:0;border:3px solid var(--primary-light)}.author-bio-info{flex:1}.author-bio-label{font-size:12px;font-weight:600;text-transform:uppercase;letter-spacing:1px;color:var(--text-muted);margin-bottom:4px}.author-bio-name{font-size:18px;font-weight:700;color:var(--dark);display:inline-block;margin-bottom:8px}.author-bio-name:hover{color:var(--primary)}.author-bio-text{font-size:14px;color:var(--text-light);line-height:1.65;margin-bottom:10px}.author-bio-articles a{gap:5px;color:var(--primary)}.author-bio-articles a:hover{gap:8px}.post-nav-pro{display:grid;grid-template-columns:1fr 1fr;gap:20px;margin-top:36px;padding-top:28px;border-top:2px solid var(--border)}@media (max-width:1200px){.single-layout-pro{grid-template-columns:1fr 280px;gap:24px}.share-sidebar{display:none}}@media (max-width:1024px){.single-layout-pro{grid-template-columns:1fr}.sidebar{position:static}.article-title-pro{font-size:30px}.article-meta-pro{flex-direction:column;align-items:flex-start}}@media (max-width:768px){.article-title-pro{font-size:26px}.article-body-pro{font-size:16px}.share-bar-inline{flex-direction:column;align-items:flex-start}.share-bar-buttons{width:100%}.share-inline-btn{flex:1;justify-content:center;min-width:0}.author-bio-box-pro{flex-direction:column;align-items:center;text-align:center}.post-nav-pro{grid-template-columns:1fr}.trust-box-pro{flex-direction:column;align-items:center;text-align:center}.meta-details{gap:12px}}@media (max-width:480px){.article-title-pro{font-size:23px}.breadcrumb-list{font-size:12px}.meta-details{flex-direction:column;align-items:flex-start;gap:8px}.share-inline-btn{font-size:12px;padding:8px 12px}}.back-to-top{position:fixed;bottom:30px;right:30px;width:46px;height:46px;background:var(--primary);color:#fff;border:0;border-radius:50%;font-size:20px;cursor:pointer;display:flex;align-items:center;justify-content:center;opacity:0;visibility:hidden;transform:translateY(10px);transition:var(--transition);z-index:999;box-shadow:0 4px 12px rgb(16 185 129/.3)}.back-to-top:hover{background:var(--primary-dark);transform:translateY(-3px)}