Ensure Health Shake
Ensure Plus Strength
Did you know, from the age of 40 years, we lose around 8% of our muscle mass per decade? This increases up to 15% per decade after the age of 70 years.1
Now is the time to Stand for Strength and improve your muscle health. Continue to read on to discover why your muscles are so important for healthy ageing.
Wondering what Sarcopenia is?
Sarcopenia has recently been recognised as a disease2. It is characterised by a progressive loss of muscle strength, muscle quality and quantity and/or function2. Signs of muscle loss include low energy, slow walking speed, decreased strength, fatigue, and weakness. This can increase your risk of falls and fractures or you may not feel as strong to do things that you normally did - for instance, picking up and playing with your grandchild or walking up the stairs. 2-3
Sarcopenia and loss of strength does not need to be a normal part of the ageing process.
Stand for Strength muscle health check.4
The 5 x Times Chair to Stand Test can check your muscle health anywhere, anytime.
It is a simple, easy to do test that you can present to your GP, pharmacist, or health care professional to have a discussion if you might be at risk. Follow these steps:
- Step 1: Choose a chair that is approximately 43cm high with a firm back. Ensure the back of the chair is against the wall. Sit on the chair (in the middle) and place your feet flat on the ground.
- Step 2: Always keep your arms folded across your chest and your back straight.
- Step 3: Get a relative, friend, carer, or healthcare professional to use a timer to see how long it takes for you to stand up from the chair and sit back down 5 times one after another. Please stop at any time if you feel unwell or unsafe.
- Step 4: Practice standing up from your chair and sitting back down first to ensure you are comfortable and know what to do. Once they say GO, rise to a full standing position, and sit back down 5 times. Stop timing when the person stands up straight for the fifth time.
- Step 5: See below for your results.
For results that take more than 15 seconds please consider steps to help slow down muscle loss and improve muscle strength and function. Please read below to find out more on how to improve muscle health.
How to interpret your results from the Chair to Stand Test:
For your own safety
- Be careful not to strain or injure yourself.
- Stop the test immediately if your knees start to hurt.
- Don’t lean back to gain momentum or you may topple backwards.
- Do the test when you have a friend or family member around to support you.
- Do not try the test if you have had a recent fall or injury.
Did you know skeletal muscle tissue has a turnover rate of 1-2% a day, implying full renewal of muscle tissue every 2-3 months?5
Both exercise and nutrition play a role in improving muscle strength and function.
Nutrition & Muscle
We naturally lose muscle as we age.1
Some easy ways to help slow muscle loss are to:
Engage in regular exercise, including resistance training to maintain muscle and strength 3,6.
Eat high quality sources of protein including lean meats, eggs, and dairy. Aim for 25-30 grams of protein at every meal7.
Choose a balanced diet full of veggies, fruits, whole grains, proteins, healthy fats and key vitamins and minerals like calcium and vitamin D8,9.
Consider taking an oral nutritional supplement with muscle health ingredients like protein, vitamin D, calcium, and HMB*10.
Talk to your healthcare provider about nutrition, especially if you are ill, hospitalised or recovering from surgery, to manage illness-related muscle loss.
What is HMB?
HMB is an active metabolite of leucine (an essential amino acid) and has been found to build and slow down muscle breakdown. HMB is found in small amounts in food, for example a person would need to consume 110 eggs a day to receive the 3 g of HMB required for muscle health benefits, and this is where supplemented sources of HMB can help13.
Ensure Plus Strength is the only high energy, high protein Oral Nutritional Supplement in Australia enriched with HMB and 28 essential vitamins and minerals including high levels of vitamin D and calcium, to support muscle strength and recovery13,14.
Its unique formulation is suitable for those recovering from illness, surgery, falls and fractures or who are nutritionally-at-risk and experiencing muscle and bone loss13.
Clinical studies have found that Ensure Plus Strength can help protect muscle mass, strength, and function.15-17
The suggested dose of Ensure Plus Strength is twice daily for 90 days*.
*Suggested usage only. The number of servings will be tailored to your medical condition and nutritional needs by your healthcare professional. Talk to your doctor if you are unsure about how many servings you should have per day.
Check out the image below to see what 2 bottles of Ensure Plus Strength provides13:
Exercise and Muscle Loss
- Did you know that less than 10% of older adults participate in muscle strengthening activities21?
- Did you know muscle strengthening exercises can help you age stronger leading to better long-term outcomes for your health?
Importance of exercise
- Resistance exercise in addition to nutrition is the most effective way to improve muscle mass and strength.
- Try and follow the below simple movements daily to help support muscle strength and stability
- Baier S et al JPEN J Parenter Enteral Nutr 2009;33(1):71-82
- Cruz-Jentoft A et al Age and Ageing 2019;48(1):16-31
- Argiles J M et al J Am Med Dir Assoc 2016;17(9):789-796
- Dodds RM et al J Cachexia, Sarcopenia Muscle 2021;12:308-318
- Smeets J et al Brain 2018;141(4):121-29
- Bauer J et al JAMDA 2013;14:542-559
- Symons T et al J Am Diet Assoc 2009;109(9):1582–1586
- Nutrient Reference Values for Australia and New Zealand. Canberra National Health and Medical Research Council; 2006 – Vitamin D. Available online: https://www.nrv.gov.au/nutrients/vitamin-d
- Nutrient Reference Values for Australia and New Zealand. Canberra National Health and Medical Research Council; 2006 – Calcium. Available online: https://www.nrv.gov.au/nutrients/calcium
- Deutz NE et al JAMDA 2019;20:22-27
- Wilson G J et al. Nutr Metab (Lond) 2008;5:1
- FSANZ, Australian Food Composition Database Release 1.0 https://www.foodstandards.gov.au/Pages/PageNotFoundError.aspx?requestUrl=https://www.foodstandards.gov.au/science/monitoringnutrients/afcd/pages/default.asp
- Ensure Plus Strength Product Label
- Review of the Australian oral nutritional supplement market. Abbott Data on file. March 2021
- Ekinci O et al. Nutr Clin Pract 2016;31(6):829-835
- Malafarina V et al. Maturitas 2017;101:42-50
- Deutz NE et al Clin Nutr 2016;35(1):18-26
- Deutz NE et al Clin Nutr 2014;33(6):929-936
- Deutz NE et al Clin Nutr 2013;32(5):704-712
- Wagatsuma A et al Biomed Res Int 2014:121254
- Peterson M et al Ageing Res Rev 2010;9(3):226–237