/* Hands On Health Blog — design system
   White header, maroon hero (#8B2318), blue secondary accent (#2F6BB3), Lato/Open Sans. Mobile-first. */

:root {
  --maroon: #8B2318;
  --maroon-dark: #5E1710;
  --link-red: #A3271C;
  --blue: #2F6BB3;
  --text: #2B2B2B;
  --text-soft: #666666;
  --panel: #F5F2F1;
  --line: #E5E5E5;
  --white: #FFFFFF;
}

* { box-sizing: border-box; }
html { scroll-behavior: smooth; }
body {
  margin: 0;
  font-family: 'Open Sans', Arial, sans-serif;
  font-size: 17px;
  line-height: 1.7;
  color: var(--text);
  background: var(--white);
}
h1, h2, h3, .cap {
  font-family: 'Lato', Arial, sans-serif;
}
a { color: var(--link-red); text-decoration: none; }
a:hover { color: var(--maroon); text-decoration: underline; }
img { max-width: 100%; height: auto; display: block; }

.wrap { max-width: 1200px; margin: 0 auto; padding: 0 16px; }
.article-wrap { max-width: 760px; margin: 0 auto; padding: 0 16px; }

/* Header */
.site-header { background: var(--white); border-bottom: 1px solid var(--line); }
.site-header-top {
  display: flex; align-items: center; justify-content: space-between;
  padding: 16px; max-width: 1200px; margin: 0 auto; gap: 12px; flex-wrap: wrap;
}
.brand { display: flex; flex-direction: column; }
.brand a {
  font-family: 'Lato', Arial, sans-serif; font-weight: 900; color: var(--maroon);
  font-size: 24px; letter-spacing: 0.01em;
}
.brand small { color: var(--text-soft); font-size: 12px; }
.btn-outline {
  border: 1.5px solid var(--maroon); color: var(--maroon); background: transparent;
  padding: 10px 18px; border-radius: 3px; font-weight: 700; font-size: 13px;
  letter-spacing: 0.08em; text-transform: uppercase; white-space: nowrap;
}
.btn-outline:hover { background: var(--maroon); color: var(--white); text-decoration: none; }
.btn-outline-white { border: 1.5px solid var(--white); color: var(--white); background: transparent;
  padding: 12px 22px; border-radius: 3px; font-weight: 700; font-size: 13px;
  letter-spacing: 0.08em; text-transform: uppercase; display: inline-block; }
.btn-outline-white:hover { background: var(--white); color: var(--maroon); text-decoration: none; }

nav.main-nav { background: var(--white); border-top: 1px solid var(--line); }
nav.main-nav ul {
  max-width: 1200px; margin: 0 auto; padding: 0 16px; display: flex; flex-wrap: wrap;
  list-style: none; gap: 20px; font-family: 'Lato', Arial, sans-serif;
  font-weight: 700; font-size: 13px; letter-spacing: 0.12em; text-transform: uppercase;
}
nav.main-nav a { color: var(--text); padding: 12px 0; display: inline-block; }
nav.main-nav a:hover, nav.main-nav a.active { color: var(--maroon); text-decoration: none; border-bottom: 2px solid var(--maroon); }
.burger { display: none; }

@media (max-width: 760px) {
  nav.main-nav ul { gap: 12px; overflow-x: auto; white-space: nowrap; }
}

/* Breadcrumbs */
.crumbs { max-width: 1200px; margin: 16px auto 0; padding: 0 16px; font-size: 13px; color: var(--text-soft); }
.crumbs a { color: var(--text-soft); }
.crumbs.article { max-width: 760px; }

/* Hero */
.hero { background: var(--maroon); color: var(--white); padding: 56px 16px; text-align: center; }
.hero h1 {
  font-weight: 900; text-transform: uppercase; font-size: 32px; line-height: 1.2;
  margin: 0 0 14px; max-width: 900px; margin-left: auto; margin-right: auto;
}
@media (min-width: 640px) { .hero h1 { font-size: 48px; } }
.hero .sub { font-size: 16px; opacity: 0.92; margin: 0 0 24px; }
.hero .sub span { margin: 0 6px; }

.hero-plain { background: var(--maroon); color: var(--white); padding: 40px 16px; text-align: center; }
.hero-plain h1 { font-weight: 900; text-transform: uppercase; font-size: 28px; margin: 0; }

/* Cards / grids */
.section { padding: 48px 0; }
.section h2 { font-weight: 900; text-transform: uppercase; font-size: 24px; margin: 0 0 8px; }
.section .lede { color: var(--text-soft); max-width: 700px; margin: 0 0 28px; }
.grid { display: grid; gap: 24px; grid-template-columns: 1fr; }
@media (min-width: 640px) { .grid.cols-2 { grid-template-columns: 1fr 1fr; } }
@media (min-width: 900px) { .grid.cols-3 { grid-template-columns: 1fr 1fr 1fr; } }
@media (min-width: 640px) { .grid.cols-4 { grid-template-columns: 1fr 1fr; } }
@media (min-width: 1000px) { .grid.cols-4 { grid-template-columns: 1fr 1fr 1fr 1fr; } }

.card { border: 1px solid var(--line); border-radius: 4px; overflow: hidden; display: flex; flex-direction: column; background: var(--white); transition: box-shadow .15s; }
.card:hover { box-shadow: 0 4px 14px rgba(0,0,0,0.08); }
.card .thumb { aspect-ratio: 16/9; background: var(--panel); display: flex; align-items: center; justify-content: center; color: var(--text-soft); font-size: 13px; overflow: hidden; }
.card .thumb img { width: 100%; height: 100%; object-fit: cover; }
.card .thumb img[src$=".svg"] { object-fit: contain; padding: 14px; background: #fff; }
@supports not (aspect-ratio: 16 / 9) {
  .card .thumb { position: relative; height: 0; padding-top: 56.25%; }
  .card .thumb img { position: absolute; top: 0; left: 0; }
}
.post figure { margin: 24px 0; }
.post figure img { width: 100%; border: 1px solid var(--line); border-radius: 4px; background: #fff; }
.post figcaption { font-size: 13px; color: var(--text-soft); margin-top: 8px; }
.card .body { padding: 16px; display: flex; flex-direction: column; gap: 8px; flex: 1; }
.card .tag { color: var(--blue); font-weight: 700; font-size: 12px; text-transform: uppercase; }
.card h3 { font-size: 18px; margin: 0; font-weight: 700; color: var(--text); }
.card p { color: var(--text-soft); font-size: 15px; margin: 0; }
.card p:empty { display: none; }
.card .more { color: var(--link-red); font-weight: 700; font-size: 14px; margin-top: auto; }
.card-link { color: inherit; display: block; }
.card-link:hover { text-decoration: none; }
.card-link:hover h3 { text-decoration: underline; }

/* Article */
article.post { padding: 32px 0 56px; }
.meta-line { color: var(--text-soft); font-size: 14px; margin-bottom: 24px; }
.toc { background: var(--panel); border: 1px solid var(--line); border-radius: 4px; padding: 16px 20px; margin: 24px 0; }
.toc div.toc-title { font-weight: 700; font-family: 'Lato', Arial, sans-serif; text-transform: uppercase; font-size: 13px; letter-spacing: 0.06em; margin-bottom: 8px; }
.toc ol { margin: 0; padding-left: 20px; }
.toc li { margin-bottom: 4px; }
.post details { border-bottom: 1px solid var(--line); padding: 16px 0; }
.post details summary { font-family: 'Lato', Arial, sans-serif; font-weight: 700; font-size: 18px; cursor: pointer; }
.post details p { margin: 12px 0 0; }
.post h2 { font-size: 22px; margin: 36px 0 12px; }
.post h3 { font-size: 18px; margin: 24px 0 10px; }
.post p { margin: 0 0 16px; }
.table-wrap { overflow-x: auto; margin: 20px 0 28px; }
.post table { width: 100%; border-collapse: collapse; font-size: 14.5px; }
.post table caption { text-align: left; font-weight: 700; font-family: 'Lato', Arial, sans-serif; margin-bottom: 8px; color: var(--text); }
.post th, .post td { border: 1px solid var(--line); padding: 10px 12px; text-align: left; vertical-align: top; }
.post th { background: var(--panel); font-family: 'Lato', Arial, sans-serif; text-transform: uppercase; font-size: 12px; letter-spacing: 0.04em; color: var(--text); }
.post td { color: var(--text-soft); }
.post td:first-child { color: var(--text); font-weight: 700; }
.key-takeaways { background: var(--panel); border-radius: 4px; padding: 20px 24px; margin: 28px 0; }
.key-takeaways .toc-title { font-weight: 700; text-transform: uppercase; font-size: 13px; letter-spacing: 0.06em; margin-bottom: 10px; }
.key-takeaways ul { margin: 0; padding-left: 20px; }
.key-takeaways li { margin-bottom: 8px; }
.see-doctor { border: 1.5px solid var(--maroon); border-radius: 4px; padding: 18px 24px; margin: 28px 0; }
.see-doctor .toc-title { color: var(--maroon); font-weight: 700; text-transform: uppercase; font-size: 13px; letter-spacing: 0.06em; margin-bottom: 8px; }
.see-doctor ul { margin: 0; padding-left: 20px; }
.sources { margin: 32px 0; font-size: 15px; }
.sources .toc-title { font-weight: 700; text-transform: uppercase; font-size: 13px; letter-spacing: 0.06em; margin-bottom: 8px; }
.sources ol { padding-left: 20px; margin: 0; }
.sources li { margin-bottom: 6px; color: var(--text-soft); }
.disclaimer-box { border-top: 1px solid var(--line); margin-top: 32px; padding-top: 20px; font-size: 13.5px; color: var(--text-soft); }
.related-cards { margin: 36px 0; }
.related-cards .toc-title { font-weight: 700; text-transform: uppercase; font-size: 13px; letter-spacing: 0.06em; margin-bottom: 14px; }

/* About / disclaimer global strip */
.disclaimer-strip { background: var(--panel); border-top: 1px solid var(--line); border-bottom: 1px solid var(--line); padding: 14px 16px; text-align: center; font-size: 13.5px; color: var(--text-soft); }

/* Static one-column pages */
.static-page { max-width: 760px; margin: 0 auto; padding: 40px 16px 64px; }
.static-page h1 { font-weight: 900; text-transform: uppercase; font-size: 28px; }
.static-page h2 { font-size: 20px; margin-top: 32px; }

/* Footer */
footer.site-footer { background: var(--maroon-dark); color: #F0E6E4; padding: 40px 0 24px; margin-top: 40px; }
footer.site-footer .wrap { display: grid; gap: 24px; grid-template-columns: 1fr; }
@media (min-width: 760px) { footer.site-footer .wrap { grid-template-columns: 2fr 1fr 1fr; } }
footer.site-footer a { color: #F0E6E4; }
footer.site-footer h4 { font-family: 'Lato', Arial, sans-serif; text-transform: uppercase; font-size: 13px; letter-spacing: 0.08em; margin: 0 0 12px; color: #fff; }
footer.site-footer ul { list-style: none; margin: 0; padding: 0; }
footer.site-footer li { margin-bottom: 8px; font-size: 14px; }
footer.site-footer .disclaimer { font-size: 13px; opacity: 0.85; line-height: 1.6; max-width: 760px; }
footer.site-footer .independence { font-size: 13px; opacity: 0.85; margin-top: 10px; }
footer.site-footer .copy { border-top: 1px solid rgba(255,255,255,0.15); margin-top: 24px; padding-top: 16px; font-size: 12.5px; opacity: 0.7; }

/* 404/410 */
.error-page { max-width: 640px; margin: 0 auto; padding: 72px 16px; text-align: center; }
.error-page h1 { color: var(--maroon); font-weight: 900; text-transform: uppercase; font-size: 32px; }
.error-page .links { margin-top: 24px; display: flex; gap: 16px; justify-content: center; flex-wrap: wrap; }
.site-search { max-width: 420px; margin: 28px auto 0; text-align: left; }
.site-search input[type="search"] { width: 100%; padding: 12px 14px; border: 1.5px solid var(--line); border-radius: 3px; font-size: 16px; font-family: inherit; }
.site-search input[type="search"]:focus { outline: none; border-color: var(--maroon); }
.site-search ul { list-style: none; margin: 10px 0 0; padding: 0; }
.site-search li { border-bottom: 1px solid var(--line); }
.site-search li a { display: block; padding: 10px 2px; color: var(--link-red); font-weight: 700; }
.site-search li.no-results { padding: 10px 2px; color: var(--text-soft); font-size: 14px; }

@media (prefers-reduced-motion: reduce) {
  html { scroll-behavior: auto; }
  * { transition: none !important; }
}