pull down to refresh

I'll add to this using Aurora store, again from F-droid. Aurora is a FOSS alternative client to Google Play.
If you've got Google Play, on Android, and it's set to automatically update your apps in the background, you could download an update and use an app which has privacy concerning update.
Plus, you can de-Google an Android altogether. But you'll need to read up about that. It's a big one.