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// ============================================================
//  DOCUMENT CONTENT
// ============================================================

const children = [];

// ---- TITLE PAGE ----
children.push(
  new Paragraph({
    children: [new TextRun({ text: 'THE COMPLETE HAIR FALL GUIDE', bold: true, size: 52, color: '1F497D' })],
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  new Paragraph({
    children: [new TextRun({ text: 'A Comprehensive Summary', size: 32, color: '404040' })],
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  new Paragraph({
    children: [new TextRun({ text: 'Based on the E-Book by Muhammad Ali (@gains_by_ali)', size: 24, italics: true, color: '606060' })],
    alignment: AlignmentType.CENTER,
    spacing: { before: 120, after: 120 },
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  new Paragraph({
    children: [new TextRun({ text: 'Understanding, Treating & Preventing Hair Loss', size: 26, color: '404040' })],
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  new Paragraph({
    children: [new TextRun({
      text: 'DISCLAIMER: This document is a summary for educational purposes only. It is not medical advice. Always consult a qualified healthcare provider before starting any treatment or medication.',
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    })],
    alignment: AlignmentType.CENTER,
    spacing: { before: 480, after: 120 },
  }),
  pageBreak()
);

// ---- INTRODUCTION ----
children.push(
  h1('Introduction'),
  body('This summary condenses the key science, strategies, and protocols from Muhammad Ali\'s 76-page Complete Hair Fall Guide into a structured, easy-to-reference document. The guide takes a root-cause, science-based approach to hair loss — rejecting quick-fix myths in favour of evidence-backed interventions.'),
  body('The core philosophy is simple: hair fall is a symptom, not a disease. Before reaching for a shampoo, oil, or supplement, you must identify the underlying cause — whether hormonal, nutritional, stress-related, autoimmune, or genetic. Only by addressing the cause can you stop and reverse hair loss.'),
  callout('KEY PRINCIPLE: Products can only support treatment — they cannot replace addressing the underlying problem. Always diagnose before you treat.'),
  pageBreak()
);

// ---- CHAPTER 1: HAIR BIOLOGY ----
children.push(
  h1('Chapter 1: Hair Biology — The Foundation'),
  h2('1.1 What Is Hair Made Of?'),
  body('Hair is a protein filament composed almost entirely of keratin — a tough, fibrous structural protein. Each strand has three concentric layers:'),
  bullet('Medulla (innermost core): loosely packed cells, mainly present in coarse hair, minor structural role.'),
  bullet('Cortex (middle, most important layer): made of tightly packed keratin fibres and melanin pigment. Determines hair strength, elasticity, and colour. All chemical treatments (dyeing, perming) act on the cortex.'),
  bullet('Cuticle (outermost armour): overlapping scale-like cells that lie flat in healthy hair and lift when damaged. Controls moisture retention. Conditioners, serums, and masks target this layer — not the roots.'),

  h2('1.2 The Hair Follicle'),
  body('The follicle is a tunnel-shaped structure extending from the skin surface deep into the dermis (1-4 mm below the surface). Critical components:'),
  bullet('Hair bulb: the metabolically active base where cells divide to create new hair.'),
  bullet('Dermal papilla: connected to blood vessels that supply oxygen and nutrients. Without adequate blood supply, hair growth stops.'),
  bullet('Sebaceous gland: produces sebum to condition the hair shaft.'),
  callout('CRITICAL INSIGHT: Follicles live 1-4 mm below the surface in the dermis. No ordinary topical oil can penetrate this far. This is why oils cannot "feed" your roots.'),

  h2('1.3 The Hair Growth Cycle — 4 Phases'),
  body('Every hair follicle independently cycles through four phases:'),

  new Table({
    width: { size: 100, type: WidthType.PERCENTAGE },
    rows: [
      tableRow(['Phase', 'Duration', 'What Happens'], true),
      tableRow(['Anagen (Growth)', '3–7 years', 'Active hair production. 85–90% of hairs at any time.']),
      tableRow(['Catagen (Transition)', '2–3 weeks', 'Growth stops; follicle shrinks and retracts.']),
      tableRow(['Telogen (Rest)', '~3 months', '10–15% of hairs resting. Normal to shed 50–100 hairs/day.']),
      tableRow(['Exogen (Shedding)', 'Variable', 'Old hair pushed out as new anagen hair grows beneath.']),
    ],
    margins: { top: 60, bottom: 60, left: 80, right: 80 },
  }),

  body('Losing 50–100 hairs daily is completely normal. Problems begin when the anagen phase shortens or excessive follicles simultaneously enter telogen.'),
  pageBreak()
);

// ---- CHAPTER 2: MYTHS ----
children.push(
  h1('Chapter 2: Common Myths — What Does NOT Work'),
  body('Before treating hair loss, you must unlearn pervasive myths that cost people time, money, and often worsen the situation.'),

  h2('Myth 1 — Hair Oil Will Fix Hair Fall'),
  body('This is the most damaging myth in hair care. Oils work on the cuticle layer of the hair shaft — they cannot penetrate the dermis to reach follicles. Applying oil when the cause is nutritional deficiency or hormonal imbalance is like painting a car with no fuel in the engine. Worse, overnight oiling can mix with dead skin and sebum to clog follicular openings and promote Malassezia fungus (dandruff).'),
  callout('RULE: Maximum oil application time = 30–45 minutes. Never overnight.'),

  h2('Myth 2 — Your Shampoo Is Causing Hair Fall'),
  body('Shampoos cannot penetrate the scalp to damage follicles. When shampooing increases apparent shedding, it is because you are dislodging hairs already in the telogen phase that would have fallen regardless. The shampoo is not the cause.'),

  h2('Myth 3 — Biotin Supplements Will Stop Hair Fall'),
  body('Biotin deficiency is extremely rare. Unless you are clinically deficient, supplementing biotin will produce zero effect on hair fall. Most people spending money on biotin supplements have adequate biotin levels and a different root cause — typically iron/ferritin, Vitamin D, or B12 deficiency.'),

  h2('Myth 4 — Hair Fall Is Genetic and Nothing Can Be Done'),
  body('Genetics loads the gun — but lifestyle, nutrition, hormones, and treatment choices determine whether it fires. Even with strong genetic predisposition, the right protocol can significantly slow, halt, or partially reverse hair loss.'),

  h2('Myth 5 — Cutting Hair Makes It Grow Thicker'),
  body('Hair grows from follicles in the dermis. Cutting the shaft has zero effect on follicle activity or growth rate.'),

  h2('Myth 6 — More Oil = Better Results'),
  body('Prolonged oiling (especially overnight) blocks follicular openings, promotes fungal overgrowth, and can worsen dandruff. Less is more — 30–45 minutes maximum, 2–3 times per week.'),
  pageBreak()
);

// ---- CHAPTER 3: DHT ----
children.push(
  h1('Chapter 3: DHT — The Primary Villain in Most Hair Loss'),

  h2('What Is DHT?'),
  body('DHT (Dihydrotestosterone) is a sex hormone derived from testosterone through the enzyme 5-alpha reductase (5-AR). Approximately 10% of testosterone converts to DHT. DHT is more potent than testosterone at androgen receptors and is the primary driver of pattern hair loss (androgenetic alopecia).'),

  h2('How DHT Destroys Hair Follicles'),
  body('When DHT binds to androgen receptors in genetically sensitive follicles, it triggers follicular miniaturisation through four progressive stages:'),
  bullet('Stage 1 — Shortening of Anagen: The active growth phase shrinks from years to months.'),
  bullet('Stage 2 — Progressive Miniaturisation: Terminal hairs (thick, dark) gradually become vellus hairs (thin, transparent).'),
  bullet('Stage 3 — Follicle Dormancy: The follicle stops producing visible hair.'),
  bullet('Stage 4 — Follicle Fibrosis: Scar tissue forms around the dormant follicle, making regrowth impossible.'),
  callout('WARNING: A miniaturised follicle without fibrosis can potentially be reactivated. Once fibrosis develops and the scalp appears shiny and smooth, that follicle is permanently lost. Early action is essential.'),

  h2('Two Types of 5-AR Enzyme'),
  body('Type 1 5-AR is found in skin and liver. Type 2 5-AR is found in the prostate and hair follicles — this is the main scalp enzyme. Finasteride blocks Type 2 only (~70% DHT reduction). Dutasteride blocks both Types 1 and 2 (~90% DHT reduction). Genetic sensitivity of follicle receptors determines whether high DHT causes hair loss in any given individual.'),
  pageBreak()
);

// ---- CHAPTER 4 & 5: TYPES OF HAIR FALL ----
children.push(
  h1('Chapters 4 & 5: Types of Hair Fall — Complete Classification'),

  h2('4.1 Androgenetic Alopecia (AGA) — Hormonal/Genetic'),
  body('The most common type, affecting ~50% of men by age 50 and many women. Caused by DHT-mediated follicular miniaturisation in genetically predisposed individuals. In men: receding hairline + crown thinning (Hamilton-Norwood scale). In women: diffuse thinning at the crown (Ludwig scale), with the hairline typically preserved.'),
  body('Natural DHT blockers with evidence: Pumpkin seed oil (oral supplement — 40% hair count increase in one RCT), Saw palmetto, Rosemary oil (topical — comparable to 2% minoxidil in one clinical study).'),

  h2('4.2 Telogen Effluvium (TE) — Stress & Shock-Induced'),
  body('The second most common type. A physiological stress response where a large percentage of follicles simultaneously shift into the telogen (resting) phase, leading to diffuse shedding 2–3 months after the trigger event. It is largely self-limiting once the trigger is removed.'),
  body('Common triggers:'),
  bullet('Physical/emotional trauma — surgery, accident, bereavement, divorce'),
  bullet('Severe illness, hospitalisation, high fever'),
  bullet('Rapid significant weight loss (crash dieting)'),
  bullet('Nutritional deficiencies (iron, protein, B12, Vitamin D, zinc)'),
  bullet('Starting or stopping hormonal medications (birth control)'),
  bullet('Major life stressors — exams, job loss, relationship breakdowns'),
  callout('KEY: TE typically self-resolves within 6–12 months once the trigger is corrected. The priority is identifying and eliminating the stressor.'),

  h2('4.3 Nutritional Deficiency-Induced Hair Loss'),
  body('One of the most under-diagnosed and correctable causes. Key deficiencies:'),

  h3('Iron & Ferritin Deficiency'),
  body('Ferritin (stored iron) is the most important iron marker for hair. Hair follicle cells are among the fastest-dividing cells in the body and require abundant iron.'),
  bullet('Optimal ferritin for hair health: 70–150 ng/mL'),
  bullet('Hair loss commonly begins when ferritin drops below 30–40 ng/mL'),
  bullet('Solution: Red meat, liver, lentils, spinach, with Vitamin C to enhance absorption. Ferrous bisglycinate supplement (gentle on stomach). Avoid tea/coffee within 1–2 hours of iron-rich meals.'),

  h3('Vitamin D Deficiency'),
  body('Vitamin D receptors are present in follicle cells and support the anagen (growth) phase. Over 1 billion people globally are deficient.'),
  bullet('Optimal range: 40–60 ng/mL (25-OH Vitamin D blood test)'),
  bullet('Supplement: 5,000–10,000 IU D3 daily for deficiency, with Vitamin K2 for co-factor support. Take with a fatty meal.'),

  h3('Vitamin B12 Deficiency'),
  body('Required for red blood cell production and follicle cell metabolism. Particularly common in vegetarians, vegans, and older adults.'),
  bullet('Optimal: 500–900 pg/mL'),
  bullet('Supplement: Methylcobalamin form, 1,000–5,000 mcg daily. Severe deficiency may require injections.'),

  h3('Zinc Deficiency'),
  body('Zinc supports keratin synthesis, sebum regulation, and has some DHT-inhibiting activity. Deficiency causes dry, brittle hair and diffuse shedding.'),
  bullet('Optimal: 90–130 mcg/dL'),
  bullet('Supplement: Zinc bisglycinate, 25–30 mg daily with food.'),

  h3('Protein Deficiency'),
  body('Hair is made of keratin (protein). Without adequate dietary protein, the body deprioritises hair follicle activity. Minimum: 1.2–1.5g protein per kg body weight daily. Athletes and active individuals: up to 2g/kg.'),

  h2('5.1 Alopecia Areata — Autoimmune'),
  body('The immune system mistakenly attacks hair follicles, producing round, smooth patches of complete hair loss. It can progress to total scalp hair loss (alopecia totalis) or full body hair loss (alopecia universalis). Requires dermatologist management. No cure, but corticosteroid injections, topical immunotherapy, and newer JAK inhibitor medications (baricitinib, ritlecitinib) show effectiveness.'),

  h2('5.2 Thyroid-Related Hair Loss'),
  body('Both hypothyroidism and hyperthyroidism disrupt the hair growth cycle. Symptoms typically include diffuse thinning across the entire scalp. Diagnosed via TSH blood test. Hair usually recovers once thyroid levels are normalised with appropriate treatment.'),

  h2('5.3 PCOS-Related Hair Loss (Women)'),
  body('Polycystic Ovary Syndrome causes elevated androgens in women, which can trigger AGA-like pattern thinning. Treatment focuses on managing androgen levels — anti-androgen medications (spironolactone), lifestyle modifications, and addressing insulin resistance.'),

  h2('5.4 Scalp Conditions — Dandruff & Seborrheic Dermatitis'),
  body('Chronic scalp inflammation from Malassezia fungus overgrowth can weaken follicles and contribute to shedding. Ketoconazole shampoo (1–2% antifungal) is the evidence-backed treatment — reduces scalp DHT and controls fungal load simultaneously.'),

  h2('5.5 Postpartum Hair Loss'),
  body('Affects most new mothers 2–4 months after delivery due to sharp postpartum oestrogen drop. Completely normal and self-limiting — hair typically returns to pre-pregnancy density within 12 months. Nutritional support (especially iron/ferritin, often depleted by pregnancy) is the primary management.'),

  h2('5.6 Medication-Induced Hair Loss'),
  body('Common culprits: anticoagulants (heparin, warfarin), antidepressants (SSRIs), beta-blockers, high-dose retinoids, certain antibiotics, chemotherapy drugs, and some hormonal contraceptives. Never stop prescribed medication without consulting your doctor — discuss alternatives with your healthcare provider.'),
  pageBreak()
);

// ---- CHAPTER 6: BLOOD TESTS ----
children.push(
  h1('Chapter 6: Essential Blood Tests for Hair Loss'),
  body('Getting the right blood panel is the single most important diagnostic step. Many people spend years treating the wrong problem because they never tested their actual levels.'),

  new Table({
    width: { size: 100, type: WidthType.PERCENTAGE },
    rows: [
      tableRow(['Test', 'Why It Matters', 'Optimal Range'], true),
      tableRow(['Serum Ferritin', 'Iron storage — the most important iron marker for hair', '70–150 ng/mL']),
      tableRow(['CBC (Complete Blood Count)', 'Checks for anaemia and overall blood health', 'Within normal range']),
      tableRow(['Serum Iron + TIBC', 'Total iron stores and binding capacity', 'Within normal range']),
      tableRow(['25-OH Vitamin D', 'Vitamin D storage level', '40–60 ng/mL']),
      tableRow(['Vitamin B12', 'Methylcobalamin for follicle cell metabolism', '500–900 pg/mL']),
      tableRow(['Zinc', 'Keratin synthesis and DHT inhibition', '90–130 mcg/dL']),
      tableRow(['TSH (Thyroid)', 'Thyroid function — rules out thyroid-related hair loss', '0.5–2.5 mIU/L']),
      tableRow(['Free T3 / Free T4', 'Active thyroid hormones', 'Mid-normal range']),
      tableRow(['Total Testosterone + Free Testosterone', 'Hormonal status and androgen levels', 'Age-appropriate normal']),
      tableRow(['DHT (Dihydrotestosterone)', 'Direct DHT measurement for AGA assessment', 'Lower end of normal']),
      tableRow(['Fasting Insulin + HOMA-IR', 'Insulin resistance — relevant for PCOS and metabolic hair loss', 'HOMA-IR < 2.0']),
      tableRow(['Prolactin', 'Elevated prolactin can disrupt hormone balance and cause shedding', 'Within normal range']),
    ],
    margins: { top: 60, bottom: 60, left: 80, right: 80 },
  }),

  body(''),
  callout('RULE: Do not self-diagnose or self-treat based on symptoms alone. Get blood work done first. Identify before you treat.'),
  pageBreak()
);

// ---- CHAPTER 7: MEDICAL TREATMENTS ----
children.push(
  h1('Chapter 7: Clinically Proven Medical Treatments'),

  h2('7.1 Minoxidil — The Hair Growth Stimulator'),
  body('Minoxidil is the most widely used and well-proven hair regrowth medication. Originally developed as a blood pressure drug, it was discovered to cause hair growth as a side effect. Mechanism: dilates blood vessels around follicles, extending the anagen (growth) phase and stimulating dormant follicles.'),

  h3('Forms & Dosing'),
  bullet('Topical 5% solution or foam: applied directly to the scalp. Most common starting point.'),
  bullet('Topical 2%: available for women (lower androgenic concern). Men can use 5%.'),
  bullet('Oral minoxidil (0.5–2.5 mg daily): emerging option with strong evidence, particularly for women. More systemic effect — requires monitoring.'),

  h3('Application Protocol (Topical)'),
  bullet('Apply 1 mL (or half a cap of foam) to dry scalp twice daily.'),
  bullet('Part hair and apply directly to thinning areas — crown, hairline, temples.'),
  bullet('Massage gently for 1–2 minutes to aid absorption.'),
  bullet('Allow to dry fully (30–40 minutes) before styling or sleeping.'),
  bullet('Do not wash hair for at least 4 hours after application.'),

  h3('Expected Timeline'),
  bullet('Months 1–3: Shedding may INCREASE (shedding of old telogen hairs — expected and positive).'),
  bullet('Months 3–6: Shedding stabilises; new fine hairs visible.'),
  bullet('Months 6–12: Significant density improvement in responders.'),
  bullet('Months 12+: Maximum results achieved; ongoing maintenance required.'),
  callout('IMPORTANT: If minoxidil is stopped, any regrowth gained will be lost within 3–6 months. It is a long-term maintenance medication, not a cure.'),

  h2('7.2 Finasteride — The DHT Blocker'),
  body('Finasteride (1 mg oral, brand Propecia) blocks Type 2 5-alpha reductase, reducing serum DHT by approximately 60–70%. Clinical trials: ~87% of men experienced halting of hair loss progression; ~66% showed visible regrowth at 2 years. FDA-approved for male pattern baldness.'),

  h3('Side Effects (Honest Breakdown)'),
  bullet('Sexual side effects (decreased libido, erectile dysfunction): reported in ~2–3.8% of users in clinical trials.'),
  bullet('The majority of users (96–98%) experience no sexual side effects.'),
  bullet('Post-finasteride syndrome (persistent effects after stopping): rare and contested in the literature.'),
  bullet('Topical finasteride: achieves good scalp DHT reduction with significantly lower systemic absorption — preferred by those concerned about side effects.'),
  callout('FINASTERIDE & WOMEN: Absolutely contraindicated in pregnant women or those who may become pregnant — causes feminisation of male foetus. Not approved for female hair loss.'),

  h2('7.3 Dutasteride — The More Powerful DHT Blocker'),
  body('Dutasteride (0.5 mg, brand Avodart) blocks both Type 1 and Type 2 5-alpha reductase, reducing DHT by ~90–95%. Head-to-head studies show dutasteride 0.5 mg outperforms finasteride 1 mg in hair count improvement.'),
  body('Side effect profile similar to finasteride (~3–5% sexual side effects). Half-life ~5 weeks (vs 6–8 hours for finasteride), meaning it takes longer to clear the system. Best for men who have used finasteride for 12+ months with partial response, or those with aggressive hair loss progression. NOT recommended for men actively trying to conceive.'),

  h2('7.4 Other Medical Options'),
  bullet('PRP (Platelet-Rich Plasma) Therapy: concentrated growth factors injected into the scalp. Evidence is promising but variable — works best as an adjunct to minoxidil/finasteride.'),
  bullet('Low-Level Laser Therapy (LLLT): FDA-cleared devices (laser combs, caps). Modest but real effect on increasing follicle activity. Best used alongside other treatments.'),
  bullet('Hair Transplant: permanent surgical solution for advanced hair loss. FUE (Follicular Unit Extraction) is the gold standard. Requires a stable donor area and stable hair loss for best results.'),
  bullet('Ketoconazole shampoo (1–2%): antifungal AND mild DHT reducer on the scalp. Evidence-backed adjunct treatment. Use 1–2 times per week.'),
  pageBreak()
);

// ---- CHAPTER 8: DIET & NUTRITION ----
children.push(
  h1('Chapter 8: Diet & Nutrition — Feeding Your Hair From the Inside'),

  h2('The Non-Negotiables'),
  body('No external product can compensate for internal nutritional inadequacy. Hair follicles are metabolically demanding — they require a continuous supply of protein, micronutrients, and blood flow to function at full capacity.'),

  h3('Protein — The Foundation'),
  body('Hair is keratin. Keratin is protein. Without adequate protein intake, the body deprioritises hair production. Target: minimum 1.2–1.5g per kg of body weight daily. For active individuals: up to 2g/kg. Best sources: eggs, chicken breast, lean red meat, fish, legumes, Greek yoghurt, whey protein.'),

  h3('The Hair-Healthy Daily Diet Pattern'),
  bullet('Breakfast: eggs (whole — yolk contains biotin, B12, zinc), oats, berries'),
  bullet('Lunch: lean protein (chicken, fish, lentils) + leafy greens (spinach, broccoli for iron) + colourful vegetables'),
  bullet('Dinner: fatty fish (salmon/mackerel for omega-3 and Vitamin D) OR lean red meat (iron) + sweet potato or legumes'),
  bullet('Snacks: pumpkin seeds (zinc + DHT inhibitor), walnuts (omega-3), citrus fruits (Vitamin C for iron absorption)'),

  h3('Foods That Accelerate Hair Loss'),
  bullet('Ultra-processed foods: spike insulin, increase inflammation, elevate androgens — all worsen AGA.'),
  bullet('Excess sugar: drives insulin resistance and systemic inflammation.'),
  bullet('High-glycaemic foods: white bread, sugary drinks — same mechanism as above.'),
  bullet('Alcohol (excess): depletes B vitamins, zinc, and disrupts sleep and hormone balance.'),
  bullet('Crash diets / very low calorie: triggers telogen effluvium. Never lose more than 0.5–1 kg/week.'),

  h2('Key Supplements (Evidence-Based)'),
  new Table({
    width: { size: 100, type: WidthType.PERCENTAGE },
    rows: [
      tableRow(['Supplement', 'Dose', 'Notes'], true),
      tableRow(['Vitamin D3', '2,000–5,000 IU/day', 'Take with K2 and fat. Recheck levels at 3 months.']),
      tableRow(['Vitamin B12 (Methylcobalamin)', '1,000–5,000 mcg/day', 'Sublingual for best absorption. Vegans/vegetarians must supplement.']),
      tableRow(['Iron (Ferrous Bisglycinate)', '25–50mg elemental iron/day', 'With Vitamin C, on empty stomach. Only if deficient — excess iron is harmful.']),
      tableRow(['Zinc Bisglycinate', '25–30 mg/day', 'With food to reduce nausea. Do not exceed 40 mg/day long-term.']),
      tableRow(['Omega-3 (Fish Oil)', '2–3g EPA+DHA/day', 'Anti-inflammatory. Supports scalp health and reduces shedding.']),
      tableRow(['Pumpkin Seed Oil', '400–1,000 mg/day', 'Oral supplement with DHT-inhibiting beta-sitosterol. Clinical trial: +40% hair count.']),
      tableRow(['Saw Palmetto', '320 mg/day', 'Natural 5-AR inhibitor. Weaker than finasteride but useful for mild AGA.']),
    ],
    margins: { top: 60, bottom: 60, left: 80, right: 80 },
  }),
  pageBreak()
);

// ---- CHAPTER 9: LIFESTYLE ----
children.push(
  h1('Chapter 9: Lifestyle Factors — What Your Habits Do to Your Hair'),

  h2('9.1 Stress — The Hidden Accelerator'),
  body('Chronic psychological stress is one of the most underestimated drivers of hair loss. The mechanism is physiological: prolonged elevated cortisol (the stress hormone) disrupts the hair growth cycle by pushing follicles prematurely into the telogen phase, reducing the effectiveness of DHT-blocking treatments, impeding nutrient absorption and blood flow to follicles, and elevating androgen levels.'),
  body('Stress management is not optional for hair recovery. Evidence-backed approaches: daily meditation or breathwork (even 10 minutes), regular exercise, adequate sleep, and limiting unnecessary digital stimulation.'),

  h2('9.2 Sleep — The Non-Negotiable'),
  body('During deep sleep (stages 3 and 4), growth hormone (GH) is secreted. GH directly promotes cell proliferation in hair follicle matrix cells, and regulates cortisol. Chronic sleep deprivation maintains elevated cortisol, impairs cell regeneration, and disrupts the entire hormonal environment that hair growth depends on. Minimum: 7–9 hours per night. Poor sleep undermines every other intervention in this guide.'),

  h2('9.3 Exercise'),
  body('Moderate, consistent exercise has a directly positive impact on hair health: increases scalp blood flow (delivering more oxygen and nutrients to follicles), reduces cortisol and systemic inflammation, improves insulin sensitivity (reducing androgen excess), and boosts growth hormone. Recommendation: 30–45 minutes of aerobic activity 4–5 times per week, plus 2–3 resistance training sessions. Caution: extremely high-intensity exercise without adequate nutrition and recovery can worsen hair loss by spiking cortisol and depleting nutrients.'),

  h2('9.4 Scalp Massage'),
  body('Regular scalp massage (5 minutes twice daily with firm fingertip pressure) has genuine clinical evidence — a 2016 study found standardised scalp massage over 24 weeks significantly increased hair shaft thickness. The mechanism is improved local blood circulation to the dermal papilla. An easy, free, daily habit.'),

  h2('9.5 Smoking & Alcohol'),
  body('Smoking significantly impairs micro-circulation, including scalp blood flow, and increases oxidative stress — both directly harmful to follicles. Excess alcohol depletes B vitamins, zinc, and disrupts hormonal balance. Both should be minimised or eliminated for optimal hair recovery.'),
  pageBreak()
);

// ---- CHAPTER 10 & 11: TOPICAL PRODUCTS ----
children.push(
  h1('Chapters 10 & 11: Topical Products — Oils & Shampoos'),

  h2('What Oils Can and Cannot Do'),
  body('Oils CANNOT reach your hair follicles (they live 1–4 mm below the surface). What oils CAN do:'),
  bullet('Seal the cuticle layer and reduce moisture loss from the hair shaft.'),
  bullet('Reduce mechanical damage (friction) during styling and washing.'),
  bullet('Provide mild anti-inflammatory or antifungal benefits to the scalp surface.'),
  bullet('Improve the appearance and feel of existing hair strands.'),

  h2('Evidence-Backed Oils'),
  h3('Rosemary Oil'),
  body('The most clinically supported natural oil for hair growth. A 2015 study (Panahi et al.) found rosemary oil comparable to 2% minoxidil at 6 months for hair count increase, with less scalp irritation. Active compound: carnosic acid promotes nerve growth factor expression and increases local blood circulation. Usage: 3–5 drops diluted in 10–15 mL carrier oil, massaged into scalp for 5 minutes, 2–3 times weekly, 30–45 minutes before washing.'),

  h3('Pumpkin Seed Oil'),
  body('Contains beta-sitosterol, a natural 5-alpha reductase inhibitor that reduces DHT at the scalp. Clinical study (Cho et al., 2014): oral supplementation produced 40% increase in hair count vs placebo over 24 weeks. Can be used topically (in a carrier blend) and/or as an oral supplement.'),

  h3('Castor Oil'),
  body('Contains ricinoleic acid with anti-inflammatory and antifungal properties. Helpful for scalp inflammation and Malassezia (dandruff fungus). MUST be heavily diluted due to its thick consistency — undiluted castor oil can clog follicular openings and is extremely difficult to wash out.'),

  h3('Combined Scalp Oil Formula'),
  new Table({
    width: { size: 60, type: WidthType.PERCENTAGE },
    rows: [
      tableRow(['Ingredient', 'Amount'], true),
      tableRow(['Jojoba oil (base)', '50 mL']),
      tableRow(['Pumpkin seed oil', '25 mL']),
      tableRow(['Rosemary essential oil', '5–6 drops']),
      tableRow(['Peppermint essential oil (optional)', '2–3 drops']),
    ],
    margins: { top: 60, bottom: 60, left: 80, right: 80 },
  }),
  body(''),
  body('Apply to scalp, massage firmly for 5 minutes, leave 30–45 minutes MAXIMUM, then wash out with shampoo. Never leave essential oils on scalp overnight.'),

  h2('Shampoos — The Truth'),
  body('Shampoos clean the scalp and hair shaft — they do not treat hair loss. Key facts:'),
  bullet('Sulfates in shampoo cause hair to appear frizzy but do not cause hair fall.'),
  bullet('When shampooing seems to increase shedding, it is dislodging hairs already in telogen — they would have fallen regardless.'),
  bullet('Ketoconazole shampoo (1–2%) is the exception: it reduces scalp DHT and controls Malassezia. Strong evidence as an adjunct treatment. Use 1–2 times per week.'),
  bullet('Caffeine shampoos: some evidence of mild follicle stimulation, but effect is minor compared to prescription treatments.'),

  h3('Washing Frequency by Scalp Type'),
  bullet('Oily scalp: wash every day or every other day to prevent sebum buildup.'),
  bullet('Normal/combination scalp: every 2–3 days.'),
  bullet('Dry scalp: every 3–4 days. Overwashing strips natural oils and increases brittleness.'),
  pageBreak()
);

// ---- CHAPTER 12: HELP VS DAMAGE ----
children.push(
  h1('Chapter 12: What Helps Hair vs What Destroys It'),

  h2('What HELPS Hair Health'),
  bullet('Protein-rich diet (minimum 1.2–1.5g/kg body weight)'),
  bullet('Corrected nutritional deficiencies (ferritin, Vitamin D, B12, zinc)'),
  bullet('Consistent 7–9 hours of quality sleep'),
  bullet('Regular exercise (aerobic + resistance training)'),
  bullet('Effective stress management (meditation, breathwork, yoga)'),
  bullet('Regular scalp massage (5 minutes twice daily)'),
  bullet('Ketoconazole shampoo 1–2x per week'),
  bullet('Rosemary oil + pumpkin seed oil scalp massages (2–3x per week, 30–45 min)'),
  bullet('Adequate hydration (2–3 litres water daily)'),
  bullet('Omega-3 supplementation for anti-inflammatory effect'),
  bullet('Evidence-based medical treatment (minoxidil, finasteride) where indicated'),

  h2('What DAMAGES Hair & Accelerates Hair Loss'),
  bullet('Chronic stress and unmanaged anxiety'),
  bullet('Sleep deprivation (below 6 hours regularly)'),
  bullet('Crash dieting, fasting, extreme caloric restriction'),
  bullet('Nutritional deficiencies (unaddressed iron, Vitamin D, B12, zinc)'),
  bullet('Excessive alcohol consumption'),
  bullet('Smoking (impairs scalp microcirculation)'),
  bullet('Overnight oiling (clogs follicles, promotes fungal overgrowth)'),
  bullet('Excessive heat styling (damages cuticle and shaft, not follicles directly, but increases breakage)'),
  bullet('Tight hairstyles (traction alopecia — constant pulling damages follicles over time)'),
  bullet('Harsh chemical treatments (bleaching, perming, relaxing) repeated frequently'),
  bullet('Ultra-processed diet and excess sugar (increases inflammation and androgens)'),
  bullet('Ignoring underlying health conditions (thyroid disorders, PCOS, anaemia)'),
  pageBreak()
);

// ---- CHAPTER 13: RECOVERY PROTOCOLS ----
children.push(
  h1('Chapter 13: The Complete Hair Recovery Protocols'),

  h2('Protocol A — For Early/Mild Hair Loss (Prevention & Optimisation)'),
  h3('Phase 1: Foundational Nutrition (Months 1–3)'),
  bullet('Step 1: Get the complete blood panel (see Chapter 6). Know your numbers.'),
  bullet('Step 2: Correct all identified deficiencies. Vitamin D below 30 ng/mL → 5,000 IU D3 + K2 daily. B12 below 300 pg/mL → methylcobalamin 1,000–5,000 mcg daily or injections. Ferritin below 70 ng/mL → iron supplement + optimise dietary iron.'),
  bullet('Step 3: Increase protein to at least 1.5g/kg body weight. Track intake for 2–4 weeks.'),
  bullet('Step 4: Zinc bisglycinate 25–30 mg daily with food (if deficient).'),

  h3('Phase 2: Lifestyle Overhaul (Months 1–6)'),
  bullet('Daily scalp massage: 5 minutes every morning and evening with firm fingertip pressure.'),
  bullet('Consistent exercise: minimum 30–45 minutes aerobic activity 4–5x/week + 2–3 resistance sessions.'),
  bullet('Sleep: non-negotiable 7–9 hours. Prioritise sleep hygiene.'),
  bullet('Stress management: 10–15 minutes daily of meditation, yoga, or breathwork.'),
  bullet('Ketoconazole shampoo 1–2x per week.'),
  bullet('Rosemary oil + pumpkin seed oil scalp massage 2–3x weekly, 30–45 minutes before washing.'),

  h3('Phase 3: Monitor and Adjust (Months 3–6)'),
  bullet('Recheck blood levels at 3 months to confirm deficiencies are improving.'),
  bullet('Track shedding: count hairs in brush or take monthly scalp photos in consistent lighting.'),
  bullet('If shedding continues to increase or new thinning areas appear after 4–6 months despite diligent protocol → consult a dermatologist about medical treatment.'),

  h2('Protocol B — For Androgenetic Alopecia (DHT-Related Pattern Loss)'),
  bullet('Step 1: Complete all nutritional deficiency correction (as in Protocol A).'),
  bullet('Step 2: Implement all lifestyle changes (exercise, sleep, stress, scalp massage).'),
  bullet('Step 3: Add natural DHT inhibitors — pumpkin seed oil supplement (400 mg/day), saw palmetto (320 mg/day), rosemary oil topically.'),
  bullet('Step 4: If Steps 1–3 do not halt progression after 4–6 months → consider medical treatment with minoxidil and/or finasteride.'),
  bullet('Step 5 (Medical): Start topical minoxidil 5% twice daily. After 3–6 months, if response is partial → add finasteride 1 mg daily (oral or topical). Re-evaluate at 12 months.'),
  bullet('Step 6 (Advanced): If finasteride response is partial after 12 months → consider switching to or adding dutasteride under medical supervision.'),

  h2('Protocol C — For Telogen Effluvium (Stress/Shock Shedding)'),
  bullet('Step 1: Identify and eliminate the trigger (stress, illness, crash diet, nutritional deficiency, medication).'),
  bullet('Step 2: Comprehensive blood panel — focus on ferritin, B12, Vitamin D, zinc, and thyroid.'),
  bullet('Step 3: Correct all deficiencies aggressively.'),
  bullet('Step 4: Optimise protein intake, sleep, and stress management.'),
  bullet('Step 5: Natural recovery takes 6–12 months after the trigger is removed. Patience is the primary tool.'),
  bullet('Step 6: If shedding continues beyond 12 months with no apparent improvement → dermatologist assessment to rule out underlying conditions.'),

  h2('The Honest Recovery Timeline'),
  new Table({
    width: { size: 100, type: WidthType.PERCENTAGE },
    rows: [
      tableRow(['Phase', 'Timeline', 'What to Expect'], true),
      tableRow(['Initial Phase', 'Months 1–3', 'Shedding may INCREASE — this is normal. New follicles pushing old hairs out. Do not stop.']),
      tableRow(['Stabilisation', 'Months 3–6', 'Shedding decreases. New fine hairs may appear at hairline. Texture improves.']),
      tableRow(['Recovery', 'Months 6–12', 'Significant density improvement in most responders. New hairs now long enough to be visible.']),
      tableRow(['Maintenance', '12+ months', 'Maximum initial results achieved. Ongoing maintenance prevents relapse.']),
    ],
    margins: { top: 60, bottom: 60, left: 80, right: 80 },
  }),
  body(''),
  callout('CRITICAL: Consistency is everything. Supplements, minoxidil, or any protocol will not work if done intermittently. A minimum 6–12 months of consistent application is required before making final judgements.'),
  pageBreak()
);

// ---- CHAPTER 14: MINDSET ----
children.push(
  h1('Chapter 14: Mindset — Your Most Powerful Tool'),

  h2('14.1 Stop Looking for Quick Fixes'),
  body('The hair loss industry is worth billions because of emotional vulnerability around appearance. Every "miracle oil" and "30-day regrowth shampoo" is designed to exploit that vulnerability. Real hair recovery has no glamorous secret ingredient. The protocol in this guide is:'),
  bullet('Get blood tested'),
  bullet('Correct deficiencies'),
  bullet('Eat well (protein-rich, nutrient-dense)'),
  bullet('Exercise consistently'),
  bullet('Sleep 7–9 hours'),
  bullet('Manage stress'),
  bullet('Use evidence-based topical treatments'),
  bullet('If needed, use clinically proven medications'),
  body('It is simple, unglamorous, and effective — but only with patience and consistency.'),

  h2('14.2 Manage Expectations Honestly'),
  body('Advanced androgenetic alopecia with follicle fibrosis cannot be fully reversed by any intervention short of transplant. The goal for most people with AGA is halting progression and achieving meaningful density improvement — not a full restoration to teenage hair. Setting realistic expectations prevents the cycle of false hope and abandonment of effective treatments.'),

  h2('14.3 Progress Tracking'),
  body('Track progress objectively, not emotionally:'),
  bullet('Monthly scalp photos in consistent lighting and distance.'),
  bullet('Blood test rechecks at 3 and 6 months.'),
  bullet('Counting shed hairs over a consistent weekly period.'),
  body('Hair shedding varies naturally. Judge trends over months, not day-to-day fluctuations.'),

  h2('14.4 When to See a Doctor'),
  body('Consult a dermatologist or trichologist if:'),
  bullet('Hair loss is rapid and diffuse (more than 200 hairs per day for over a month).'),
  bullet('Round, smooth patches of complete hair loss appear (possible alopecia areata).'),
  bullet('There is significant scalp inflammation, redness, or scarring.'),
  bullet('Blood tests reveal significant hormonal abnormalities.'),
  bullet('You have followed a diligent protocol for 6–12 months without any improvement.'),
  bullet('You are considering medical treatments (finasteride, dutasteride, oral minoxidil).'),
  pageBreak()
);

// ---- QUICK REFERENCE SUMMARY ----
children.push(
  h1('Quick Reference: The Core Framework at a Glance'),

  h2('Step-by-Step Action Order'),
  new Table({
    width: { size: 100, type: WidthType.PERCENTAGE },
    rows: [
      tableRow(['Priority', 'Action', 'Timeline'], true),
      tableRow(['1', 'Get comprehensive blood panel (ferritin, Vitamin D, B12, zinc, thyroid, hormones)', 'Week 1']),
      tableRow(['2', 'Correct all identified nutritional deficiencies with supplements', 'Months 1–3']),
      tableRow(['3', 'Increase protein to 1.5g/kg body weight minimum', 'Immediately']),
      tableRow(['4', 'Optimise sleep (7–9 hrs), exercise (4–5x/week), stress management (daily)', 'Immediately']),
      tableRow(['5', 'Begin daily scalp massage (5 min, twice daily)', 'Immediately']),
      tableRow(['6', 'Add ketoconazole shampoo 1–2x per week', 'Immediately']),
      tableRow(['7', 'Add rosemary + pumpkin seed oil scalp massage 2–3x per week', 'Week 1']),
      tableRow(['8', 'Recheck blood panel at 3 months — adjust supplementation', 'Month 3']),
      tableRow(['9', 'If no improvement after 4–6 months → consider topical minoxidil 5%', 'Month 4–6']),
      tableRow(['10', 'If AGA persists despite minoxidil → consider finasteride (under medical supervision)', 'Month 6–12']),
    ],
    margins: { top: 60, bottom: 60, left: 80, right: 80 },
  }),
  body(''),
  callout('FINAL REMINDER: Hair recovery is a marathon, not a sprint. Results take 6–12 months minimum. Stay consistent. Track objectively. Adjust based on evidence, not emotion.'),
  pageBreak()
);

// ---- DISCLAIMER ----
children.push(
  h1('Important Disclaimer'),
  body('This document is a summary of educational content from "The Complete Hair Fall Guide" by Muhammad Ali (@gains_by_ali). It is for educational and informational purposes only.'),
  body('This is NOT medical advice. The author of the original guide is not a doctor or medical professional. Nothing in this document should be construed as a medical prescription, diagnosis, or treatment recommendation.'),
  body('Always consult a qualified, licensed healthcare provider (doctor, dermatologist, or trichologist) before starting any new medication, supplement regimen, or treatment protocol.'),
  body('Individual responses to treatments vary. What works for one person may not work for another. Medical guidance is essential for personalised treatment.'),
);

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