from docx import Document
from docx.shared import Pt, Inches, RGBColor
from docx.enum.text import WD_ALIGN_PARAGRAPH
from docx.enum.table import WD_TABLE_ALIGNMENT
from docx.oxml.ns import qn
from docx.oxml import OxmlElement

DARK = RGBColor(0x1a, 0x1a, 0x1a)
GRAY = RGBColor(0x55, 0x55, 0x55)
ACCENT = RGBColor(0x8a, 0x6d, 0x3a)  # muted bronze/gold accent

doc = Document()

# Base style
normal = doc.styles["Normal"]
normal.font.name = "Calibri"
normal.font.size = Pt(11)
normal.font.color.rgb = DARK

def set_cell_shading(cell, color_hex):
    tcPr = cell._tc.get_or_add_tcPr()
    shd = OxmlElement('w:shd')
    shd.set(qn('w:val'), 'clear')
    shd.set(qn('w:color'), 'auto')
    shd.set(qn('w:fill'), color_hex)
    tcPr.append(shd)

def add_divider():
    p = doc.add_paragraph()
    p.paragraph_format.space_before = Pt(2)
    p.paragraph_format.space_after = Pt(10)
    pPr = p._p.get_or_add_pPr()
    pBdr = OxmlElement('w:pBdr')
    bottom = OxmlElement('w:bottom')
    bottom.set(qn('w:val'), 'single')
    bottom.set(qn('w:sz'), '4')
    bottom.set(qn('w:space'), '1')
    bottom.set(qn('w:color'), 'CCCCCC')
    pBdr.append(bottom)
    pPr.append(pBdr)

def add_title_page():
    for _ in range(4):
        doc.add_paragraph()
    t = doc.add_paragraph()
    t.alignment = WD_ALIGN_PARAGRAPH.CENTER
    r = t.add_run("SKINCARE & GROOMING")
    r.font.size = Pt(34)
    r.font.bold = True
    r.font.color.rgb = DARK
    r.font.name = "Calibri Light"

    t2 = doc.add_paragraph()
    t2.alignment = WD_ALIGN_PARAGRAPH.CENTER
    r2 = t2.add_run("An Evidence-Based Guide")
    r2.font.size = Pt(18)
    r2.font.color.rgb = ACCENT
    r2.italic = True

    add_divider()

    sub = doc.add_paragraph()
    sub.alignment = WD_ALIGN_PARAGRAPH.CENTER
    r3 = sub.add_run("Practical, dermatology-informed routines for skin, hair, and grooming\ncompiled from clinical dermatology textbooks and peer-reviewed research")
    r3.font.size = Pt(11)
    r3.font.color.rgb = GRAY
    r3.italic = True

    doc.add_page_break()

add_title_page()

def h1(text):
    p = doc.add_heading(level=1)
    r = p.add_run(text)
    r.font.color.rgb = DARK
    r.font.name = "Calibri"
    r.font.size = Pt(20)
    r.font.bold = True
    add_divider()

def h2(text):
    p = doc.add_paragraph()
    p.paragraph_format.space_before = Pt(10)
    p.paragraph_format.space_after = Pt(4)
    r = p.add_run(text)
    r.font.size = Pt(13)
    r.font.bold = True
    r.font.color.rgb = ACCENT

def body(text, bold_lead=None):
    p = doc.add_paragraph()
    p.paragraph_format.space_after = Pt(6)
    if bold_lead:
        rl = p.add_run(bold_lead + " ")
        rl.bold = True
        rl.font.color.rgb = DARK
    r = p.add_run(text)
    r.font.color.rgb = RGBColor(0x33,0x33,0x33)
    return p

def bullet(text, bold_lead=None):
    p = doc.add_paragraph(style="List Bullet")
    p.paragraph_format.space_after = Pt(4)
    if bold_lead:
        rl = p.add_run(bold_lead + " ")
        rl.bold = True
        rl.font.color.rgb = DARK
    r = p.add_run(text)
    r.font.color.rgb = RGBColor(0x33,0x33,0x33)
    return p

def citation_note(text):
    p = doc.add_paragraph()
    p.paragraph_format.space_before = Pt(2)
    p.paragraph_format.space_after = Pt(12)
    r = p.add_run(text)
    r.font.size = Pt(9)
    r.italic = True
    r.font.color.rgb = GRAY

# ---------------- INTRO ----------------
h1("Introduction")
body("This guide compiles evidence-based skincare and grooming practices drawn from major clinical "
     "dermatology references (Fitzpatrick's Dermatology, Andrews' Diseases of the Skin, Dermatology "
     "2-Volume Set) and peer-reviewed systematic reviews. It is written for general wellness and "
     "grooming purposes and is not a substitute for an in-person evaluation by a board-certified "
     "dermatologist, especially for persistent acne, hair loss, or suspicious skin lesions.")

# ---------------- 1. SKINCARE FUNDAMENTALS ----------------
h1("1. Skincare Fundamentals")

h2("Daily Routine: Cleanse, Moisturize, Protect")
body("Dermatologists consistently converge on three non-negotiable steps rather than long, complex "
     "routines: a gentle cleanser, a moisturizer suited to your skin type, and daily sunscreen. "
     "Layering many actives at once increases irritation risk without proportional benefit.",
     )
bullet("Use a lukewarm-water, fragrance-free, pH-balanced cleanser once or twice daily; over-washing "
       "strips the skin barrier and can worsen oiliness through rebound sebum production.")
bullet("Apply moisturizer within a few minutes of washing while skin is still slightly damp; this "
       "traps water and improves barrier repair (an 'occlusive' effect).")
bullet("Choose moisturizer by skin type: gel or lotion formulations for oily/acne-prone skin, "
       "cream-based ceramide or hyaluronic acid formulations for dry or mature skin.")
bullet("Apply broad-spectrum SPF 30+ every morning, reapplying every 2 hours with sun exposure. "
       "This is the single highest-impact anti-aging habit available.")

h2("Sun Protection and Photoaging")
body("Chronic ultraviolet exposure is the dominant driver of visible skin aging (wrinkling, "
     "pigmentation, laxity, and coarse texture) - far more than chronological age alone. Systematic "
     "reviews confirm that regular sunscreen use measurably reduces photoaging signs over time and "
     "that broad-spectrum, high-SPF mineral or chemical filters used daily (not just on sunny days) "
     "produce the most consistent benefit.")
bullet("Prefer broad-spectrum (UVA + UVB) formulas; UVA penetrates deeper and drives collagen "
       "breakdown even through clouds and glass.")
bullet("Mineral filters (zinc oxide, titanium dioxide) are well tolerated on sensitive or acne-prone "
       "skin and are frequently recommended as a first-line, low-irritation option.")
bullet("Antioxidants (vitamin C, niacinamide) applied under sunscreen provide modest additional "
       "protection against UV-induced oxidative damage but do not replace SPF.")
citation_note("Sources: Photoaging - Fitzpatrick's Dermatology (9780071837781), Dermatology 2-Volume "
              "Set 5e; Guan L et al., 'Sunscreens and Photoaging: A Review of Current Literature,' "
              "Am J Clin Dermatol 2021 (PMID 34387824).")

h2("Topical Retinoids")
body("Retinoids (retinol, tretinoin, adapalene) are the most extensively studied topical agents for "
     "both acne and photoaging, working by normalizing skin cell turnover and stimulating collagen "
     "production. Systematic review evidence supports their efficacy, but irritation (redness, "
     "peeling, dryness) is common, especially in the first 2-4 weeks.")
bullet("Start low and slow: 2-3 nights per week with a pea-sized amount, increasing frequency as "
       "tolerance builds over several weeks ('retinization').")
bullet("Always pair retinoid use with moisturizer and daily sunscreen, since retinized skin is more "
       "photosensitive.")
bullet("Avoid combining retinoids with strong exfoliating acids on the same night to limit barrier "
       "irritation.")
citation_note("Sources: Kolli SS et al., 'Topical Retinoids in Acne Vulgaris: A Systematic Review,' "
              "Am J Clin Dermatol 2019 (PMID 30674002); Zhong J et al., 'Topical retinoids: Novel "
              "derivatives, nano lipid-based carriers, and combinations,' J Cosmet Dermatol 2024 "
              "(PMID 38952060).")

doc.add_page_break()

# ---------------- 2. ACNE & BLEMISH MANAGEMENT ----------------
h1("2. Acne and Blemish Management")
body("Acne vulgaris results from a combination of excess sebum, clogged follicles, bacterial "
     "overgrowth (Cutibacterium acnes), and inflammation. Evidence-based management is layered "
     "according to severity rather than trial-and-error product switching.")
bullet("Mild acne:", "First-line -") 
bullet("topical benzoyl peroxide and/or a topical retinoid, used consistently for at least 8-12 "
       "weeks before judging effect.")
bullet("Moderate-to-severe inflammatory acne:", "Escalation -")
bullet("addition of a topical or short course of oral antibiotic combined with benzoyl peroxide or a "
       "retinoid; antibiotics should not be used alone due to resistance risk, and courses are "
       "typically capped around 3 months.")
bullet("Persistent, scarring, or cystic acne warrants dermatology referral for options such as oral "
       "isotretinoin or hormonal therapy, which are outside the scope of self-directed skincare.")
body("Avoid mechanical irritation (harsh scrubbing, picking, or over-exfoliating), which worsens "
     "post-inflammatory pigmentation and scarring risk.")
citation_note("Sources: 'Treatment of Acne Vulgaris,' Dermatology 2-Volume Set 5e; Box 13.1 Acne "
              "Treatment, Andrews' Diseases of the Skin; Harriet Lane Handbook 23rd ed., pediatric "
              "acne treatment ladder.")

# ---------------- 3. FACIAL FAT / CONTOUR ----------------
h1("3. Facial Contour and Definition")
body("Facial fullness and jawline definition are driven mainly by body fat percentage, genetics, "
     "hydration status, and posture, not by 'face exercises' alone (evidence for facial exercise "
     "reshaping bone or fat distribution is weak). The most reliable, realistic levers are:")
bullet("Overall body fat reduction:", "")
bullet("submental (under-chin) and facial fat is closely tied to total body fat. Gradual, sustainable "
       "fat loss through a modest caloric deficit and resistance training is the most evidence-backed "
       "way to reveal jawline and cheekbone definition.")
bullet("Sodium and alcohol intake:", "")
bullet("both promote facial water retention and puffiness; moderating them improves next-day facial "
       "definition, especially before photos.")
bullet("Sleep position and posture:", "")
bullet("chronic forward head posture and stomach/side sleeping with a compressed jaw can subtly "
       "accentuate jowling and reduce perceived jaw definition over time; maintaining a neutral "
       "cervical spine posture (ears aligned over shoulders) supports a cleaner jaw-neck angle.")
body("Non-surgical procedures (e.g., submental deoxycholic acid injections, energy-based skin "
     "tightening) exist for stubborn submental fat but should only be pursued after in-person "
     "consultation with a board-certified dermatologist or facial plastic surgeon.")

doc.add_page_break()

# ---------------- 4. HAIR & SCALP ----------------
h1("4. Hair and Scalp Care")
h2("General Hair Health")
bullet("Wash frequency should match scalp oil production, not a fixed schedule - every 1-3 days for "
       "most people; over-washing dries the scalp, under-washing allows buildup that can worsen "
       "shedding perception.")
bullet("Use lukewarm (not hot) water; hot water strips natural scalp oils and can worsen dryness and "
       "frizz.")
bullet("Apply conditioner or oil treatments to the mid-shaft and ends only, not the scalp, to avoid "
       "clogging follicles.")

h2("Hair Thinning and Androgenetic Alopecia")
body("Androgenetic alopecia (pattern hair loss) is the most common cause of progressive thinning in "
     "both men and women and has an established evidence base for treatment.")
bullet("Topical minoxidil is the most widely supported over-the-counter option, requiring consistent "
       "daily use for 3-6 months before visible improvement, with effects reversing if stopped.")
bullet("Early evaluation matters: hair loss is easier to stabilize early than to reverse once "
       "advanced, so a dermatology consultation is worthwhile at the first signs of thinning rather "
       "than after significant progression.")
bullet("Nutritional deficiencies (iron, vitamin D, protein) can contribute to diffuse shedding and "
       "are worth ruling out with a physician if hair loss is diffuse rather than patterned.")
citation_note("Sources: 'Hair Loss,' 'Male Pattern Hair Loss,' Fitzpatrick's Dermatology; 'Male and "
              "Female Pattern Hair Loss (Androgenetic Alopecia),' Dermatology 2-Volume Set 5e.")

# ---------------- 5. BEARD & GROOMING ----------------
h1("5. Beard and Grooming")
body("The skin underneath facial hair is still skin and needs the same core care - cleansing, "
     "moisturizing, and sun protection - or it becomes prone to acne, folliculitis, and 'beard "
     "dandruff.'")
bullet("Wash the beard and underlying skin daily with a gentle cleanser, using circular motions to "
       "lift dirt and oil, then rinse with lukewarm water.")
bullet("Moisturize immediately after washing while skin is slightly damp; this softens both skin and "
       "beard hair and reduces itch and flaking, even for oily or acne-prone skin.")
bullet("Use a leave-in beard oil or balm to reduce coarseness and add shine, applied to damp hair "
       "and distributed to the skin below.")
bullet("Trim and define the beard along the natural jawline for a cleaner, more structured look; a "
       "well-defined edge visually sharpens jaw contour more than length alone.")
bullet("For patchy or connected-neckline styles, keep the neckline just above the Adam's apple and "
       "taper the cheek line gradually to avoid a harsh, unnatural border.")
citation_note("Source: American Academy of Dermatology, 'A dermatologist's top tips for a healthy "
              "beard' (aad.org).")

doc.add_page_break()

# ---------------- 6. LIFESTYLE ----------------
h1("6. Lifestyle Factors")

h2("Sleep")
bullet("Aim for 7-9 hours nightly. Sleep deprivation raises cortisol, which increases sebum "
       "production, impairs skin barrier repair, and contributes to under-eye puffiness and dullness.")
bullet("Sleep on your back when possible, or use a silk/satin pillowcase, to reduce mechanical "
       "friction that can contribute to sleep lines and hair breakage.")

h2("Hydration and Diet")
bullet("Adequate water intake supports skin turgor and can reduce the appearance of fine dehydration "
       "lines, though it will not resolve wrinkles caused by sun damage or aging.")
bullet("A diet with adequate protein, omega-3 fats, and antioxidant-rich fruits/vegetables supports "
       "collagen synthesis and skin repair; high-glycemic and heavily processed diets are associated "
       "with worse acne severity in observational studies.")
bullet("Limit alcohol and excess sodium, both of which promote facial puffiness and dehydrated-looking "
       "skin the following day.")

h2("Posture")
bullet("A neutral, upright posture (ears over shoulders, chin level) improves the jaw-neck angle in "
       "photos and in person far more reliably than any 'jawline exercise.'")
bullet("Chronic forward-head posture from prolonged phone/laptop use can, over years, contribute to "
       "a fuller submental (under-chin) appearance; periodic posture breaks and ergonomic screen "
       "height help.")

h2("Exercise and Body Composition")
bullet("Resistance training plus a modest, sustainable caloric deficit is the most reliable route to "
       "reducing facial and submental fat if a leaner facial appearance is a goal.")
bullet("Avoid rapid crash dieting - fast weight loss can cause transient facial skin laxity as fat "
       "volume decreases faster than skin can adapt.")

doc.add_page_break()

# ---------------- 7. STYLING & PHOTO PRESENTATION ----------------
h1("7. Styling and Photo Presentation")

h2("Styling")
bullet("Well-fitted clothing (correct shoulder seams, sleeve length, and hem) reads as more polished "
       "in photos than logo-heavy or oversized fits.")
bullet("Necklines and collars that sit close to the neck elongate the neckline; high, stiff collars "
       "can visually shorten it.")
bullet("A hairstyle with some volume at the crown and shorter, textured sides tends to balance rounder "
       "face shapes; longer layers with side volume soften angular faces.")

h2("Posing and Lighting for Photos")
bullet("Light from a soft, slightly elevated angle (e.g., window light at 30-45 degrees above eye "
       "level) reduces harsh shadows and minimizes the appearance of texture or blemishes; avoid "
       "direct overhead light, which casts shadows under the eyes and nose.")
bullet("Turn the head slightly (a 15-30 degree angle rather than straight-on) and elongate the neck "
       "slightly forward and down ('turtle and tilt') to sharpen jaw definition and avoid a double-chin "
       "shadow.")
bullet("Relax the jaw and press the tongue gently to the roof of the mouth before the shot; this "
       "subtly firms the jawline and reduces tension in the lower face.")
bullet("Genuine, relaxed smiles (engaging the eyes, not just the mouth) consistently read as more "
       "attractive and trustworthy in photos than posed, tense expressions.")

doc.add_page_break()

# ---------------- QUICK REFERENCE TABLE ----------------
h1("Quick-Reference Daily Routine")

table = doc.add_table(rows=1, cols=3)
table.alignment = WD_TABLE_ALIGNMENT.CENTER
table.style = "Light Grid Accent 1"
hdr = table.rows[0].cells
headers = ["Time", "Skin", "Hair / Grooming"]
for i, htext in enumerate(headers):
    hdr[i].text = ""
    p = hdr[i].paragraphs[0]
    r = p.add_run(htext)
    r.bold = True
    r.font.color.rgb = RGBColor(0xFF,0xFF,0xFF)
    set_cell_shading(hdr[i], "1A1A1A")

rows_data = [
    ("Morning", "Gentle cleanser -> antioxidant serum (optional) -> moisturizer -> broad-spectrum SPF 30+",
     "Rinse or wash per hair type; comb beard, apply light beard oil"),
    ("Evening", "Cleanser -> treatment night (retinoid, 2-3x/week) or plain moisturizer other nights",
     "Detangle hair gently when wet; minoxidil application if prescribed"),
    ("Weekly", "1x gentle exfoliation (max) if tolerated; hydrating mask if skin feels tight",
     "Beard trim/edge touch-up; deep-condition hair as needed"),
]
for time_, skin, hair in rows_data:
    row = table.add_row().cells
    row[0].text = time_
    row[1].text = skin
    row[2].text = hair

doc.add_paragraph()
closing = doc.add_paragraph()
r = closing.add_run("This guide reflects general dermatologic principles and current literature as of "
                     "compilation. Individual skin, hair, and health conditions vary - consult a "
                     "board-certified dermatologist for personalized diagnosis and treatment, "
                     "particularly for acne unresponsive to over-the-counter care, progressive hair "
                     "loss, or any changing or unusual skin lesion.")
r.italic = True
r.font.size = Pt(9.5)
r.font.color.rgb = GRAY

doc.save("/tmp/workspace/skincare-grooming-guide/Skincare_and_Grooming_Guide.docx")
print("saved")