Mixed berries, banana and coconut. Picture: Supplied

Sitting down at a desk for eight hours or more can give office workers aches and pains if they don't move around enough during the day.

But if you're someone who forgets to take regular breaks to keep your limbs active, there is another way to reduce the toll that slumping in front of your computer can take on your bones.

Nutritionists Shona Wilkinson, Dr Marilyn Glenville and Cassandra Barns explain that the key to eliminating aches and pains is to reduce inflammation.

And adjusting your diet can help they recommend introducing eight inflammation-fighting foods, including chia seeds, red cabbage and orange vegetables.

Shona, nutritionist at SuperfoodUK.com, said: 'Where there is pain, there is nearly always inflammation.

'Inflammation is a natural process that's necessary for healing and for fighting infection in the short term.

'What we don't want is for inflammation and pain to become chronic and long-lasting, as this can have a negative effect on our wellbeing.

'Long-lasting inflammation and pain can have various contributing factors. But we can make a difference with the foods that we eat.'

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1. Chia Seeds

'Chia seeds are rich in omega-3 fatty aids and can help to reverse inflammation.

'They can also help with weight loss as they slow digestion, keeping you feeling fuller for longer and reducing sugar cravings,' says Dr. Marilyn, author of Natural Alternatives to Sugar.

3. Pineapples

'Pineapple contains a substance called bromelain, an enzyme (well, actually a complex of enzymes) that has anti-inflammatory properties,' explains Shona.

4. Beetroot

'Beetroot contains yet another set of anti-inflammatory compounds called betalains,' says Cassandra.

'They have been found to protect the heart too.'

5. Red cabbage

'Red cabbage is high in anthocyanin pigments, similar to those found in berries,' says Shona.

'It is also among the top vegetables for its vitamin C content. Eat some of your red cabbage raw to better preserve the content of these nutrients.'

6. leafy vegetables

'Green vegetables such as Swiss chard, kale and spinach are high in carotenoids and in flavonoids, which have anti-inflammatory properties,' explains Cassandra.

'They are also rich in minerals including magnesium, which supports our muscles and bones, and may help us to manage pain.

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7. Orange vegetables

'Orange vegetables, including carrots, squash and sweet potatoes are extremely high in carotenoids, another family of substances that have anti-inflammatory properties,' says Shona.

'Some of these carotenoids, such as beta-carotene can also convert to vitamin A in the body, which is vital for regulating and balancing our immune system,' says Shona.

8. Oily fish

'Oily fish such as salmon, mackerel, sardines, anchovies and herring contain omega-3 fats EPA and DHA,' explains Cassandra.

'These omega-3s aren't just good for our heart, they also have known anti-inflammatory activity.

'What's more, oily fish are one or our best food sources of vitamin D. Vitamin D is necessary for a balanced immune system, which helps to prevent unwanted or chronic inflammation.'

© Daily Mail