Weekly Health Quiz: Healthier Bones with Vitamin K and What Creatine Can Do for Your Immune System

1 Which types of cheese are rich in vitamin K2?

• Ricotta and cottage cheese
• Feta and cream cheese
• Mozzarella and mascarpone
• Gouda and Brie
  

  Gouda and Brie are among the cheeses that provide vitamin K2, along with foods such as egg yolks, liver, and natto. Learn more.

2 Which test can help detect early kidney damage?

• Complete blood count (CBC)
• C-reactive protein (CRP)
• Estimated glomerular filtration rate (eGFR)
  

  Estimated glomerular filtration rate (eGFR) is a blood-based measure of kidney function that can help detect declining filtration before symptoms appear. Learn more.

• Hemoglobin A1C (HbA1c)

3 How many grams (g) of protein per pound of ideal body weight are recommended?

• 0.2 to 0.4 g
• 0.6 to 0.8 g
  

  Protein makes up a large part of bone structure. The recommendation is 0.6 to 0.8 grams per pound of ideal body weight, with about one-third from collagen-rich foods. Learn more.

• 1.0 to 1.2 g
• 1.4 to 1.6 g

4 Why might reducing salt alone not be enough to improve blood pressure?

• Overall diet quality also matters
  

  Aggressive salt restriction may raise stress hormones and insulin. Focusing on whole foods while limiting ultraprocessed foods may better support blood pressure control. Learn more.

• Protein intake becomes too high
• Calcium levels begin to fall
• Digestion naturally slows down

5 Which is a possible symptom of small intestinal bacterial overgrowth (SIBO)?

• Blurred vision
• Joint swelling
• Frequent headaches
• Food intolerance
  

  Small intestinal bacterial overgrowth (SIBO) can cause food intolerance along with bloating, gas, constipation, or diarrhea. Learn more.

6 Which type of cancer is especially common in Western countries?

• Colorectal cancer
  

  Colorectal cancer is among the most common cancers worldwide, with about 1.2 million cases diagnosed each year. Learn more.

• Pancreatic cancer
• Thyroid cancer
• Kidney cancer

7 How many grams (g) of creatine per day are generally sufficient for most adults?

• 1 to 2 g
• 2 to 3 g
• 3 to 5 g
  

  A daily intake of 3 to 5 grams is commonly used to maintain creatine stores, while higher amounts may increase bloating or digestive discomfort. Learn more.

• 8 to 10 g

8 Which group showed the strongest link between high artificial sweetener intake and faster cognitive decline?

• Older adults over 70
• Young adults under 30
• Middle-aged adults under 60
  

  Middle-aged adults under 60 showed the strongest association, while people with diabetes also experienced greater declines in memory and overall thinking skills. Learn more.

• Adults between 60 and 70

9 What is the fiber paradox?

• Some types of fiber are more useful for digestion than others
• Too much fiber too soon can worsen gut symptoms
  

  Fiber feeds beneficial gut bacteria, but people with gut imbalances may need to increase their intake gradually to avoid worsening digestive symptoms. Learn more.

• Fiber only supports gut bacteria when eaten with fermented foods
• Higher fiber intake always improves digestion once symptoms begin

10 Why can taking a supplement with a meal help build consistency?

• Meals increase the supplement dose
• Eating makes motivation stronger
• Food removes the need for a routine
• The meal becomes a regular cue
  

  Linking a supplement to a meal creates a dependable cue, making the behavior easier to remember and repeat. Learn more.

11 How much of daily calorie intake can linoleic acid (LA) make up for some Americans?

• 25%
  

  Linoleic acid (LA) intake has risen sharply in modern diets, largely because of vegetable oils and processed foods. Learn more.

• 15%
• 10%
• 5%

12 Which statement about the Motum movement program is not true?

• It retrains basic movements such as rolling, crawling, and squatting
• It may help reduce fear of movement and improve balance
• It uses personalized corrections and different movement levels
• It mainly relies on rest and avoiding physical activity
  

  Motum encourages gradual, guided movement rather than inactivity. The program helps retrain motor control, build confidence, and make everyday movements feel more manageable. Learn more.

13 How long should you walk each hour to help break up long periods of sitting?

• 2 minutes
• 5 minutes
  

  A five-minute walk every hour may offer a practical way to reduce long stretches of sitting while supporting energy, focus, and overall health. Learn more.

• 10 minutes
• 15 minutes

14 Which form of vitamin K is found in brain tissue and linked to brain health?

• Menaquinone-7 (MK-7)
• Phylloquinone (K1)
• Menaquinone-4 (MK-4)
  

  Menaquinone-4 (MK-4) is the primary form of vitamin K stored in brain tissue. Researchers found that a modified vitamin K compound could cross the blood-brain barrier and convert into MK-4. Learn more.

• Menadione (K3)

15 What type of processed sugar is commonly found in sodas and processed snacks?

• High-fructose corn syrup (HFCS)
  

  High-fructose corn syrup (HFCS) delivers a concentrated fructose load to the liver, where excess amounts may be converted into fat and contribute to insulin resistance. Learn more.

• Brown rice syrup (BRS)
• Evaporated cane juice (ECJ)
• Glucose syrup (GS)

16 What can help reduce air pollution inside your home?

• A ceiling fan
• A humidifier
• An air freshener
• A HEPA air purifier
  

  A high-efficiency particulate air (HEPA) purifier can help remove airborne particles from indoor air, especially in rooms where you spend a lot of time. Learn more.

17 What process helps make slow-fermented bread easier to digest?

• Refining
• Fermentation
  

  Fermentation gives microbes time to break down gluten and fermentable sugars, which can make bread easier to digest. Learn more.

• Freezing
• Fortifying

18 What is a major factor that can drive fatty liver disease?

• Dehydration
• Low calcium intake
• Obesity
  

  Obesity is a major driver of fatty liver disease, along with Type 2 diabetes and insulin resistance. Learn more.

• Seasonal allergies

19 Besides body weight, what should you track when measuring weight loss progress?

• Clothing size alone
• Daily steps and strength
  

  Tracking daily steps, strength, energy, and ease of movement gives a broader picture of physical function than relying on the scale alone. Learn more.

• Calorie intake only
• Weekly body weight

20 Which nuclear receptor is activated by oleoylethanolamide (OEA) and reduces glucose metabolism?

• PPAR-gamma
• PPAR-delta
• PPAR-alpha
  

  Peroxisome proliferator-activated receptor alpha (PPAR-alpha) is activated by oleoylethanolamide (OEA), signaling the body to burn more fat while reducing glucose metabolism. Learn more.

• LXR-alpha

21 Which heavy metal was found to cause biochemical changes associated with Alzheimer’s disease?

• Mercury
  

  Mercury was found to trigger several biochemical abnormalities associated with Alzheimer’s disease, including changes involving tau and beta-amyloid. Learn more.

• Aluminum
• Cadmium
• Lead