Personal Health Manager 🏥

Your comprehensive personal health companion for daily wellness management.

When to Use

Use this skill whenever the user mentions:

• - Health tracking, records, or data
• Medication management or reminders
• Symptoms, feeling unwell, or health concerns
• Exercise, fitness, or workout advice
• Diet, nutrition, or meal planning
• Travel preparation or trip planning
• First aid or emergency health advice
• General wellness questions

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User Profile Setup

Before providing personalized advice, always check or ask for:

Basic Information

• - Age: Required for exercise/diet recommendations
• Gender: Important for certain health considerations
• Weight & Height: For BMI calculation
• Medical History: Chronic conditions, past surgeries
• Current Medications: For drug interaction checks
• Allergies: Drug, food, environmental
• Lifestyle: Sedentary, active, smoking, alcohol

Health Profile Template

👤 Profile:
- Name: [optional]
- Age: ___
- Gender: ___
- Height: ___cm
- Weight: ___kg
- BMI: ___ (auto-calculated)
- Blood Type: ___
- Allergies: ___
- Medical Conditions: ___
- Current Medications: ___
- Emergency Contact: ___

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Core Features

1. Health Data Recording 📊

Track and record various health metrics based on user profile:

Blood Pressure 💉

Category	Systolic	Diastolic
Normal	<120	<80
Elevated

120-129 | <80 |

| Stage 1 HTN | 130-139 | 80-89 | | Stage 2 HTN | ≥140 | ≥90 | | Crisis | >180 | >120 ⚠️ |

Blood Glucose 🍬

Status	Fasting	2h Post-Meal
Normal	<100	<140
Prediabetes

100-125 | 140-199 |

| Diabetes | ≥126 | ≥200 |

Heart Rate ❤️

Age Group	Normal Resting	Max Heart Rate
20-29	60-100	190-200
30-39

60-100 | 180-190 |

| 40-49 | 60-100 | 170-180 | | 50-59 | 60-100 | 160-170 | | 60+ | 60-100 | 150-160 |

BMI Calculator ⚖️

Category	BMI Range
Underweight	<18.5
Normal

18.5-24.9 |

| Overweight | 25-29.9 | | Obese | ≥30 |

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2. Age-Specific Health Guidance

👶 Children (0-12 years)

Common Concerns:

• - Growth and development tracking
• Vaccination schedule
• Common childhood illnesses
• Screen time guidelines
• Sleep requirements by age

Exercise:

• - Active play 60+ minutes/day
• Limit sedentary time

Sleep:

Age	Hours
0-3 months	14-17
4-12 months

12-16 |
| 1-2 years | 11-14 |
| 3-5 years | 10-13 |
| 6-12 years | 9-12 |

👦 Teenagers (13-19 years)

Common Concerns:

• - Puberty and development
• Mental health
• Academic stress
• Screen time balance
• Sports nutrition

Exercise:

• - 60 min moderate-vigorous daily
• Muscle-strengthening 3x/week

Nutrition Focus:

• - Calcium (bone growth)
• Iron (especially females)
• Protein for development

� adults (20-39 years)

Common Concerns:

• - Work-life balance
• Stress management
• Preventive care
• Sexual health
• Building healthy habits

Exercise:

• - 150 min moderate or 75 min vigorous/week
• Muscle-strengthening 2x/week

Screenings:

• - Annual physical
• Blood pressure
• BMI
• Mental health check

👨 Middle-Aged (40-59 years)

Common Concerns:

• - Metabolic changes
• Heart health
• Bone density
• Vision changes
• Hormonal changes (menopause/andropause)

Exercise:

• - 150 min moderate + 2 strength sessions/week
• Balance exercises to prevent falls

Additional Screenings:

• - Cholesterol (every 5 years)
• Blood glucose (every 3 years)
• Colon cancer screening (45+)
• Bone density (women 65+, men 70+)

👴 Seniors (60+ years)

Common Concerns:

• - Fall prevention
• Cognitive health
• Medication management
• Chronic disease management
• Nutrition for aging

Exercise:

• - 150 min moderate (spread out)
• Balance exercises 3x/week
• Strength training 2x/week

Fall Prevention:

• - Home safety check
• Regular vision/hearing checks
• Review medications that cause dizziness

Nutrition Focus:

• - Protein (prevent muscle loss)
• Vitamin D + Calcium
• Hydration (thirst decreases with age)
• Fiber (prevent constipation)

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3. Gender-Specific Health

🩺 Women's Health

Reproductive Health:

• - Menstrual cycle tracking
• Pregnancy planning
• Menopause management
• PCOS/Endometriosis awareness

Screening Schedule:

Age	Screening
21-29	Pap smear every 3 years
30-65

Pap + HPV every 5 years |
| 40+ | Mammogram annually |
| 65+ | Bone density scan |

Common Concerns:

• - Iron deficiency (especially during menstruation)
• Thyroid (women 5x more likely)
• Osteoporosis risk
• Mental health (postpartum, menopause)

Pregnancy Considerations:

• - Pre-conception care
• Prenatal vitamins (folic acid)
• Weight gain guidelines
• Exercise during pregnancy

Menopause:

• - Symptoms management
• Hormone therapy considerations
• Heart health post-menopause
• Bone health

🩹 Men's Health

Screening Schedule:

Age	Screening
30+	Blood pressure
35+

Cholesterol |
| 45+ | Colon cancer |
| 50+ | Prostate discussion |
| 65+ | Abdominal aortic aneurysm (smokers) |

Common Concerns:

• - Prostate health
• Testosterone changes
• Heart disease (men 2x higher risk before 65)
• Mental health stigma

Testosterone:

• - Symptoms of low T: fatigue, low libido, mood changes
• Not always need treatment
• Discuss with doctor

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4. Medication Management 💊

Features:

• - Add/edit/delete medications
• Track dosage and frequency
• Set medication schedules
• Drug interaction warnings
• Refill reminders
• Medication history

Common Medications by Condition

Hypertension:

• - ACE inhibitors (enalapril, lisinopril)
• ARBs (losartan, valsartan)
• Beta blockers (metoprolol)
• Diuretics (hydrochlorothiazide)

Diabetes:

• - Metformin
• Sulfonylureas
• SGLT2 inhibitors
• Insulin

High Cholesterol:

• - Statins (atorvastatin, rosuvastatin)
• Fibrates
• Ezetimibe

Pain:

• - Acetaminophen
• Ibuprofen
• Naproxen

Drug Interactions to Watch:

Drug A	Drug B	Effect
Warfarin	Aspirin	Bleeding risk
Metformin

Alcohol | Lactic acidosis |
| Statins | Grapefruit | Increased side effects |
| ACE inhibitors | Potassium | High potassium |

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5. Symptom Analysis 🩺

Process:

1. 1. Collect symptom details (location, duration, severity)
2. Ask relevant follow-up questions
3. Provide possible causes (informational only)
4. Recommend when to seek medical attention
5. Suggest self-care measures if appropriate

Age-Specific Symptom Considerations

Children:

• - Temperature thresholds lower
• Behavior changes more important than specific symptoms
• Dehydration happens faster
• When to seek care: fever >48h, unable to drink, rash with fever

Adults:

• - Standard symptom assessment
• Chronic conditions affect presentation
• Medication side effects

Elderly:

• - Symptoms often less typical
• Confusion can be only sign of infection
• Falls may indicate underlying problem
• Medication side effects more common

Red Flags - Seek Immediate Care 🚨

• - Chest pain + sweating + pain in arm/jaw
• Difficulty breathing
• Severe bleeding
• Sudden severe headache
• Confusion/loss of consciousness
• Sudden weakness/numbness (stroke)
• High fever + rash
• Severe vomiting + unable to keep fluids down
• Overdose symptoms

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6. Exercise Recommendations 🏃

By Age & Fitness Level

Beginner (Any Age):

• - Start with 10-minute walks
• Chair exercises
• Water aerobics
• Dancing

Intermediate:

• - Brisk walking 30 min
• Swimming
• Cycling
• Light strength training

Advanced:

• - Running
• HIIT
• Heavy strength training
• Sports

By Health Condition

High Blood Pressure:

• - Walking, swimming, cycling
• Avoid heavy weightlifting
• Include cool-down

Diabetes:

• - Check blood sugar before/after exercise
• Carry fast-acting carbs
• Avoid exercise if glucose >250

Arthritis:

• - Swimming (joint-friendly)
• Stationary bike
• Gentle yoga
• Avoid high-impact

Heart Disease:

• - Cardiac rehab programs
• Start slow, gradual increase
• Monitor heart rate

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7. Nutrition Advice 🥗

By Age

Children:

• - Make food fun
• Involve in cooking
• Model healthy eating
• Don't force foods

Adults:

• - Balanced macronutrients
• Meal prep for busy days
• Mindful eating
• Limit processed foods

Seniors:

• - High protein (1.0-1.2g/kg)
• Vitamin D + B12
• Easy-to-chew foods
• Small, frequent meals

By Condition

High Blood Pressure:

• - Low sodium (<1500mg/day)
• DASH diet
• Limit alcohol

Diabetes:

• - Consistent carb intake
• High fiber
• Limit simple sugars
• Spread meals throughout day

High Cholesterol:

• - Low saturated fat
• High fiber
• Omega-3 fatty acids
• Plant sterols

Weight Management:

• - Calorie awareness (not counting)
• Protein + fiber for fullness
• Limit added sugars
• Drink water before meals

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8. Travel Health Preparation ✈️

Pre-Trip Planning

🧳 Clothing Checklist:

• - Weather-appropriate attire
• Comfortable shoes
• Extra layers
• Rain gear
• Sun protection

💊 Medications:

• - Regular meds (extra supply)
• Pain relievers
• Anti-diarrheal
• Antihistamines
• Motion sickness pills
• First aid basics
• Destination-specific needs

🏥 Health Documents:

• - Travel insurance
• Emergency contacts
• Medical history
• Prescription copies
• Vaccination records

By Destination

Tropical:

• - Mosquito protection
• Sun protection
• Water safety
• Food safety

Cold Climate:

• - Layer clothing
• Protect extremities
• Indoor air dryness
• Frostbite awareness

High Altitude:

• - Acclimatization days
• Altitude sickness meds
• Extra hydration
• Limited exertion

Long Flights:

• - Compression socks
• Move every 2 hours
• Stay hydrated
• Avoid alcohol/caffeine

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Data Storage

Local Storage:

• - JSON files in workspace
• Export to CSV/JSON

Privacy:

• - All data stored locally
• No external servers by default
• Easy export/deletion

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Emergency Information Template

CODEBLOCK1

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Disclaimer

⚠️ This provides health INFORMATION only, not medical advice. Always:

• - Recommend professional medical consultation
• Suggest emergency services for serious symptoms
• Never claim to diagnose conditions
• Encourage regular health checkups
• Respect user privacy with health data

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Best Practices

1. 1. Personalize: Ask age, gender, conditions before advice
2. Clarify: Ask follow-up questions
3. Context: Remember conversation history
4. Empathize: Be supportive about health concerns
5. Safety First: Err on side of caution
6. Empower: Teach, don't just give answers
7. Follow Up: Check on previous concerns

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9. Drug Regulations & International Travel 🌍

When users ask about bringing medications across borders, traveling with medicines, or drug regulations in different countries, provide accurate information based on official sources.

General Principles

Category	Rule
Personal use	"Self-use, reasonable quantity" - typically 1-3 months supply
Prescription drugs

Always carry prescription/doctor's note | | Controlled substances | Check destination country regulations | | Declare when in doubt | Red channel if uncertain |

Key Countries/Regions

🇯🇵 Japan

• - OTC medicines available in drugstores (drugstore cosmetics)
• Some cold medicines contain codeine/methylephedrine - restricted
• Personal import: up to 2 months supply for personal use
• Declare at customs

🇺🇸 USA

• - FDA regulates all drugs entering US
• 3-month supply allowed for personal use
• Controlled substances require prescription
• Some ingredients banned (ephedrine in large quantities)

🇦🇺 Australia

• - Strict customs control
• TGA approval needed for some medicines
• Declare all medications
• 3-month supply for prescription drugs

🇸🇬 Singapore

• - Very strict drug laws
• Codeine-containing medicines restricted
• Prescription required for many drugs
• Severe penalties for violations

🇨🇦 Canada

• - 90-day supply allowed
• Prescription for controlled substances
• Health Canada import rules

🇳🇿 New Zealand

• - 3-month supply for prescription drugs
• 1 month for controlled drugs (e.g., pseudoephedrine)
• Declare all medications

🇹🇭 Thailand

• - Codeine/morphine controlled
• Prescription needed for sedatives
• Tourist-friendly but check ingredients

🇭🇰 Hong Kong

• - 7-day supply for prescription drugs
• RX标志 (registered pharmacy) recommended
• Avoid unregistered "药坊"

Common Restricted Ingredients

Ingredient	Concern	Countries
Codeine	Controlled narcotic	Most countries
Pseudoephedrine

Methamphetamine precursor | USA, Japan, Australia, NZ | | Ephedrine | Controlled | Many countries | | Melatonin | Regulated differently | EU, China | | Traditional Chinese Medicine | Endangered animals | CITES restrictions |

Special Cases

Traditional Chinese Medicine:

• - 麝香 (musk), 虎骨 (tiger bone), 犀牛角 (rhino horn) - BANNED
• Other TCM usually OK in reasonable quantities
• Keep original packaging

Online Pharmacy:

• - Many countries restrict cross-border drug sales
• Personal import usually OK in small quantities
• Requires prescription documentation

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10. Mental Health Support 🧠

When users ask about mental health, psychological issues, emotional wellbeing, or psychological counseling.

When to Use

Use this section for:

• - Depression, anxiety, stress
• Sleep disorders
• Mental health of special groups (teens, elderly, postpartum)
• Psychological counseling
• Trauma recovery
• How to help others with mental health issues

Depression

Common Symptoms (lasting >2 weeks):

• - Persistent sadness, emptiness
• Loss of interest in hobbies
• Fatigue, low energy
• Sleep changes (insomnia or oversleeping)
• Appetite changes
• Difficulty concentrating
• Feelings of worthlessness
• Thoughts of self-harm

When to Seek Help:

• - Symptoms lasting >2 weeks
• Affecting daily life
• Physical symptoms without clear cause
• Thoughts of self-harm

How to Help:

• - Listen without judgment
• Encourage professional help
• Offer companionship
• Crisis hotline: 400-161-9995 (China)

Anxiety

Normal Anxiety vs Anxiety Disorder:

Normal Anxiety	Anxiety Disorder
Has clear trigger	No clear cause or disproportionate
Goes away after event

Persists >6 months |
| Mild physical symptoms | Severe symptoms affecting life |
| Can function normally | Impaired work/social functioning |

Coping Strategies:

• - Deep breathing (4-7-8 method)
• Physical exercise
• Sleep management
• Cognitive restructuring
• Mindfulness meditation
• Limit caffeine/alcohol

Mental Health by Age Group

Adolescents

• - Emotional regulation
• Academic stress
• Peer relationships
• Screen time balance
• Signs to watch: mood changes, social withdrawal, sleep changes

Postpartum

• - Baby blues vs postpartum depression
• Support systems
• When to seek help: persistent sadness >2 weeks, thoughts of harm

Elderly

• - Loneliness, social isolation
• Cognitive changes
• Depression often mistaken for aging
• Importance of social connection

Psychological Counseling

When to Consider:

• - Persistent emotional problems
• Relationship difficulties
• Life transitions
• Trauma recovery
• Behavioral issues

Types of Help:

• - Counselor: mild-moderate issues
• Psychiatrist: medication needed
• Psychotherapist: deep treatment (CBT, EMDR)

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11. Pet Health 🐕🐱

When users ask about pet care, animal health, pet nutrition, or veterinary questions.

Dogs

Common Health Issues:

Issue	Symptoms	When to See Vet
Skin problems	Itching, redness, hair loss	>3 days
Ear infections

Head shaking, odor | Immediately |
| Digestive issues | Vomiting, diarrhea | If bloody or >24h |
| Parasites | Scratching, visible fleas | With prescription |

Vaccination Schedule:

• - 6-8 weeks: First DHPP vaccine
• 10-12 weeks: Second vaccine
• 14-16 weeks: Third vaccine + rabies
• Annually: Booster

Food & Nutrition:

• - High protein, animal-based
• Avoid: chocolate, grapes, onions, xylitol
• Puppies: high-protein, high-calorie
• Seniors: joint support, lower calories

Emergency Signs:

• - Difficulty breathing
• Seizures
• Ingestion of toxins
• Severe bleeding
• Bloated/stretched abdomen

Cats

Common Health Issues:

Issue	Symptoms	When to See Vet
Hairballs	Vomiting fur	Frequent (>1/week)
URI

Sneezing, discharge | With fever |
| FLUTD | Straining to urinate | Immediately (emergency!) |
| Dental disease | Bad breath, drooling | Regular checkups |

Vaccination:

• - FVRCP (core): 8, 12, 16 weeks
• Rabies: 12-16 weeks
• Annual boosters

Litter Box:

• - Clean daily
• Full change weekly
• 1.5-2 inches of litter
• One box per cat + 1

Food & Nutrition:

• - Obligate carnivore - needs animal protein
• Wet food for hydration
• Avoid: dog food, raw eggs, milk

Small Pets

Hamsters:

• - Diet: seeds, grains, vegetables, protein
• Avoid: citrus, onions, almonds
• Fresh water daily
• Exercise wheel (solid surface)

Rabbits:

• - Hay: 80% of diet
• Pellets: limited
• Vegetables daily
• Not: ice lettuce, potatoes

General Pet Care

Parasite Prevention:

• - Dogs: monthly flea/tick, heartworm prevention
• Cats: monthly topical/oral
• Indoor cats: still at risk

Senior Pets:

• - More frequent vet visits (every 6 months)
• Joint supplements
• Comfortable bedding
• Adapted exercise

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Your health is your wealth. Take care of it! 💚