President Donald Trump hit a milestone birthday today: June 14 marks the first day of his 80s. His predecessor, former President Joe Biden, also turned 80 while in office.
Throughout his second term, Trump – the oldest person ever elected president – has faced scrutiny about his health. His swollen legs, bruising on his hands and his perceived drowsiness – such as seemingly dozing off during the NBA finals on June 8 – have spurred reactions from everyday Americans and media members alike.
Ahead of the 2024 election, Biden prompted a national conversation around aging and leadership, and Trump has memorably called him “Sleepy Joe,” despite being just four years younger than Biden.
So as Trump enters this milestone decade, it begs the question – politics aside – what happens to your body in your 80s?
Experts agree that “80 isn’t what it used to be.” When it comes to aging gracefully, factors like heart health, bone density, blood pressure and memory all play important roles in your 80s.
The average life expectancy for men is 76.5 years, according to the Centers for Disease Control and Prevention (CDC). However, about half of men now live into their 80s, and those who are wealthier and more highly educated tend to live the longest, according to Steven Austad, a professor at the University of Alabama at Birmingham who is an expert on aging. For women, the average life expectancy sits above men at 81.4 years old.
“80 isn’t what it used to be,” Austad said. The question he asks instead is, “What kind of 80-year-old are you?”
Genetic, social and environmental factors all contribute to aging trajectories. Some 80-year-olds are frail and vulnerable to illness and injury, while others remain strong and active, according to researchers at Johns Hopkins Medicine.
While aging may not look the same for everyone, staying prepared and taking small steps to protect your health can go a long way. Here are three things you can expect to notice in your 80s.
On average, the brain shrinks in volume and weight about 5% every decade after we reach 40, and this process speeds up after 70, according to Harvard Health. This reduces the organ’s ability to communicate, so cognitive tasks can take longer.
Even people who age “normally,” without further complications, will struggle with remembering words, names, titles of movies and other trivial but routine recollections.
However, according to an August 2023 study in The Lancet Healthy Longevity, “super-agers” – adults older than 80 with the memory capacity of 50-year-olds – have larger brain volumes in areas linked to memory and movement, and their brain shrinkage is slower than the typical older adult.
While not all memory loss is reversible or preventable, there are tools to maintain and enhance cognitive function. These include staying physically active, eating a healthy diet rich in omega-3 fatty acids, managing stress, getting restful sleep, staying socially connected and doing activities that challenge your brain, such as puzzles, according to Michael Yassa, director of the Center for the Neurobiology of Learning and Memory at the University of California, Irvine.
“Being around people, engaging in stimulating activities and maintaining a large social network that’s physical, not virtual, has been linked to better outcomes,” Yassa previously told USA TODAY.
Your heart performs the essential task of pumping blood to your body, but it’s common for arteries to become stiffer over time, according to the Mayo Clinic and the National Institute on Aging.
As you get older, your heart has to work harder to pump blood. It can’t beat as fast during physical activity or times of stress, which raises the risk of heart disease, heart failure and high blood pressure and can lead to a heart attack, cardiac arrest or stroke.
To mitigate heart health decline, it’s important to stay active. Mayo Clinic recommends completing at least 150 minutes of physical activity per week, whether that’s walking, swimming, dancing or any form of movement you enjoy. Eating a healthy diet with vegetables, fruits, whole grains, high-fiber foods and lean sources of protein, and avoiding saturated fats, added sugar and high levels of sodium, can also promote heart health.
Bone density peaks in your mid- to late 20s, and as we age, bones tend to weaken as they shrink in size and density, according to Johns Hopkins Medicine and the Mayo Clinic. Muscles can lose strength, endurance and flexibility, interfering with coordination, stability and balance, and making ol-der adults more susceptible to falls and bone fractures.
To help bones, joints and muscles stay healthy, it’s crucial to get enough calcium and vitamin D.
Adults should aim to get at least 1,000 milligrams (mg) of calcium a day. Women 51 and older, and men 71 and older, should aim to get 1,200 mg a day. Consuming foods such as dairy products, broccoli, kale, salmon and tofu can increase your calcium intake without supplements.
Adults up to age 70 should aim to get 600 international units (IU) of vitamin D a day. Starting at age 70, this daily recommendation increases to 700 IU. Foods like tuna, trout, salmon and eggs are good sources of vitamin D.
Getting outside for a walk or jog can kill two birds with one stone − physical activity can support bone health, and the body naturally produces vitamin D when exposed to direct sunlight.
Contributing: Zac Anderson, Daryl Austin
