It’s no surprise that our society embraces drugs. With their widespread acceptance and availability, regular use is common from morning to night. Humans were exposed to natural drugs from the earliest time, including simple weeds, tree bark and fermented fruit. Today, our brains actually have specific receptors for every drug on earth. From caffeine, aspirin and marijuana to a plethora of over-the-counter and prescription drugs, triathletes are not without many of them—especially alcohol during the holiday season.

Overall, studies show that those who consume light to moderate amounts of alcohol have reduced mortality—even when compared to those who don’t drink. But this is no reason to celebrate by consuming too much. While alcohol is a food, and it can be part of a healthy diet and lifestyle, too much can wreck your health and fitness. Much of the research on alcohol relates to wine consumption, whose benefits not only include alcohol itself, but various phytonutrients found in grape skins.

Gin and vodka are carb-free choices

Wine is not only the oldest alcoholic beverage but the oldest medicinal agent in continuous use throughout human history. The history of wine’s use dates back more than 6,000 years, and is attributed to physicians, scientists, poets and peasants. Even today, wine and other alcoholic beverages are used daily in most cultures. More healthful benefits have been bestowed upon wine than any other natural substance. For instance, drinking wine with meals can help with relaxation and digestion (unlike water and other liquids, which can interfere with digestion).

There are few known unhealthy effects from light to moderate amounts of alcohol consumption, with negative consequences seen mostly in those who go beyond moderation. In fact, as we’ve all heard for a long time, there are many positive health benefits associated with wine consumption (especially red, but white too). For one, it significantly lowers the risk of coronary heart disease. Moderate drinkers also have healthier cholesterol ratios since alcohol raises the HDL and lowers LDL. This may be one reason for the lower incidence of heart disease in consumers versus abstainers. Another may be that alcohol increases blood flow to the heart. In addition, alcohol reduces the tendency to form blood clots, a major cause of heart attacks and strokes. Alcohol also lowers the risk of Alzheimer’s disease and other types of dementia. Moreover, those who don’t drink actually have greater risk for heart disease. Some scientists say that people who have one or two drinks per day may add three to four years of life expectancy, as compared to those who don’t drink. (Note: When it comes to light and moderate alcohol consumption, the potential benefits appear more easily in those who are healthy, but those who are not run a greater risk of adverse effects.)

Alcohol is best metabolized between 5 and 6 p.m., and less effectively later in the evening.

Scientists also say that red wine may be a potent cancer inhibitor, thanks to its higher levels of resveratrol. (Reseveratrol is a substance in grape skins, and since skins are used to make red wine but not white wine, it’s found in higher levels in red wine.) This substance not only interferes with cancer’s development, but may also cause precancerous cells to reverse to normal, actions which are probably due to resveratrol’s antioxidant and anti-inflammatory properties. (Other sources include blueberries and strawberries. Use organic sources, which are higher in this and other phytonutrients.)

There are always new studies coming out on the health benefits of wine and other alcohols. Here are two examples published this month:

-Susan J. Fairweather-Tait and colleagues from the Norwich Medical School, Norwich, United Kingdom found that wine consumption has a positive effect on bone mineral density.

-Stomach cancer is the second leading cause of cancer death worldwide, and it’s known that overconsumption of alcohol contributes to this problems. In a recent study, Eric Duell and colleagues (from the Unit of Nutrition, Environment and Cancer, Bellvitge Biomedical Research Institute, Barcelona, Spain) found that heavy alcohol consumption, especially from beer, increased the risk of stomach cancer, but light or moderate consumption of other alcohols did not.

Most wine contains about 12 percent alcohol. Sweet dessert wines may contain up to 20 percent alcohol. This compares to 40 percent (80 proof) and 50 percent (100 proof) alcohol in distilled products such as vodka and gin. Wine also contains vitamins B1, B2, B6 and niacin, as well as traces of most minerals, including iron. Most red table wine contains iron in the easily usable ferrous form. The pH of wine is low, like that of the stomach—perhaps one reason wine improves appetite and digestion. Eating natural fats with wine slows the absorption of alcohol and protects the intestine from possible irritation.

Once in the blood, alcohol is broken down in the liver. About 3.5 ounces of pure alcohol can be safely metabolized by the body if spread out over the day. This translates to about a single bottle of wine—much more than the one or two glasses that is considered moderation, and not something I’m recommending. To a European, this may not seem like excess, but to an American it might. In the United States, the average annual per-capita daily consumption of wine is just a few teaspoons, while in Italy, it’s about a half bottle.

As a group, women are more susceptible to negative effects of alcohol because of their smaller body size, and the lesser amount of alcohol dehydrogenase in their livers, and stomachs (where this enzyme breaks down much of the alcohol before it’s absorbed).

If you take pleasure in drinking wine and want the health benefits associated with it, consume only what you enjoy and can tolerate, and no more than one or two glasses. The simplest recommendation is a four-ounce glass or two with meals. For most people a glass of wine will be completely metabolized in about an hour and a half. Some people, however, should never consume alcohol. But a moderate amount for those who can, and want to, is now considered to be four to eight ounces of wine per day.

Although alcohol gives a relaxed feeling, it can disturb sleep if consumed shortly before bedtime. Studies of biological circadian rhythms in humans show that alcohol is best metabolized between 5 and 6 p.m., and less effectively later in the evening.

Here are some ideas for enjoying alcohol during the holidays, and any day really, as each day should be a celebration.

-Red wine is a staple in many households, not just for cold winter nights or when having beef. A great tasting Bordeaux or other fine wine is quite special, but a regular bottle need not be expensive. An under-$10 red that’s been open for a few hours or more can be delightful. I like French and Italian.

-Chilled or not, white wine is a nice complement to a healthy dessert or a light dinner. I have fond memories of various California Chardonnays.

-Organic wines are becoming great-tasting choices. But most vineyards as a rule don’t use chemicals in their production.

-Other organic alcohols include both gin and vodka. Look for the USDA certified organic label.

-Gin, vodka, whisky and rum are examples of alcohols without carbohydrates.  But flavored versions of these often have added sugar. Avoid mixing these alcohols with soda or other sugar-laden liquids.

-Add the peel of a fresh organic lemon or lime to your bottle of gin or vodka—the limonene will seep out of the skin and turn the brew a slight yellow color. This phytonutrient can help prevent skin and other cancers.

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A long-time fixture in triathlon, Dr. Philip Maffetone coached many of the sport’s best—including Mark Allen, Mike Pigg, and Colleen Cannon. He’s the author of more than a dozen books on fitness and health. His latest book is “The Big Book of Endurance Training and Racing” with a foreword by Mark Allen. Read his “House Calls” column here every month, or visit him on the web at www.philmaffetone.com