refresh on firefx 153 for mac

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:)