refresh on firefx 153 for mac
the directions posted online say select help in mmenu bar... and I dont see a help in the menu bar
Opaite Mbohovái (5)
The same "Help" item is in the browser menu 
(the three lines button in the corner).
I find the help button but still find no way to refresh a page
That is something else. "Refresh Firefox" is a term for resetting the user profile to mostly factory defaults. Refresh Firefox - reset add-ons and settings
If you're looking for how to reload a page, you can do that from the toolbar next to arrows, or from context menu anywhere on the page:
i'm sorry to be so dumb but I don;t see those options
No worries. This button on the toolbar (or Command+R) does the right thing? (GIF video:)
Nde eikéke nde mba’etepe embohovái hag̃ua ñe’ẽmondo. Ikatúpa, emoñepyrũ peteĩ porandu, ndereguerekói gueteriramo nemba’ete.